Conditioning “Tabata This!” Tabata Row (for calories) Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull up Rest 1 minute Tabata Push up Rest 1 minute Tabata Sit up Tabata score is total reps.
Olympic Weightlifting 30 minute EMOM: 1 Snatch Compare to 4/29/16. Both Beginner and Experienced WOD athletes may also use snatch # from 6/18/16 as a further reference.
Strength In 15 minutes, complete 5 rounds of: Strict Press + Push Press (3+4) This complex has one more push press than last week. Try to perform the same weights as last week or more. Compare to 6/14/16. Conditioning 25… Read more »
Strength Snatch Grip Romanian Deadlift 4×8, increasing This is the third week of Snatch Grip RDLs – compare to 6/15/16 and 6/16/16. Conditioning 6 rounds for time of: 20 Hand to Hand Kettlebell Swings (24/16) 30 Double Unders 10 Minute… Read more »
Strength (On a clock, every 3 minutes perform: Back Squat 7×2, across Athletes will perform 7 sets of 2 reps at the same weight for each set. The weight should be moderately tough to start and challenging by the last… Read more »
Olympic Lifting Technique 3 Snatch Waves of 3, 2, 1 reps Compare to 5/26/16. Athletes will perform one set of three snatches at a light weight. They will then add 5-10# total and perform two snatches. Finally, they will add… Read more »
CrossFit Benchmark “Cindy” 20 minute AMRAP: 5 Pull ups 10 Push ups 15 Squats Or “Mary” 20 minute AMRAP: 5 Handstand Push ups 10 Alternating Pistols 15 Pull ups You should be able to complete minimum 16 rounds of “Cindy”… Read more »
Strength Snatch Width Grip Romanian Deadlift 4×8, increasing This is the second week of moving from Romanian Deadlifts to Snatch Grip Romanian Deadlift. The change involves the athlete moving their grip from a narrow clean grip, to a wider snatch… Read more »
Strength In 15 minutes, complete 5 rounds of: Strict Press + Push Press (3+3) This complex has one more strict press than last week’s complex did. Athletes should try to perform the same weights as last week or slightly more,… Read more »
Strength On a running clock, every 3 minutes perform Back Squats 7×2, same weight across This week, we will be moving to 7 sets of 2 at the same weight for each set. The weight should be moderately tough to… Read more »