Quick links for you!
CrossFit
Strength / Skill
Find Heavy Snatch for the Day
Conditioning
75 Power Snatches for Time (75/55lb) *5 Burpees at the top of each minute. *Start with burpees.
Boot Camp
Conditioning
Partner WOD 3 Rounds for Time 500/400m Row *Share the rowing 10 Synchro DB Snathes (R) 10 Synchro DB Snathes (L) 20 Synchro Single DB Box Step Ups
Finisher
200 Partner Leg Raises (100 Each)
CrossFit
Strength / Skill
Back Squat 5 @ 65% or 1RM (+15) 5 @ 75% 5+a @ 85%
Conditioning
For Time 25 Pull Ups 25 WBS (20/14lb) 50 Burpees 25 WBS 25 Pull Ups
Boot Camp
Strength/Skill
Back Squat 5-5-5
Conditioning
1 Min On / 1 Min Off x 10 Odd: 25 Jumping Pull Ups ME WBS Even: 50m Shuttle Run w/ MB Touch Down ME MB Curtsy Lunge Slams
CrossFit / BootCamp
Conditioning
Partner AMRAP in 22 Minutes P1: 2 Rounds of 3 Wall Walks 1 Rope Climb P2: ME Cal Row *Switch roles after 2R of Wall Walks and Rope Climb.
CrossFit
Strength / Skill
4 Sets 2 Power Cleans + 1 Squat Clean @ 75% + 3 Sets 5 Clean Pulls
Conditioning
5 Rounds for Time 250/200m Row 5 Power Cleans (185/125lb)
Boot Camp
Strength / Skill
3 Sets 10 Band Assisted Reverse Nordic Curls 20 Banded Crunches
Conditioning
40s On /20s Off x 5R 1:MB Throw to Wall 2: Lateral Sit Through 3: Knee Pump w/MB 4: Cal Bike
CrossFit
Strength / Skill
Bench Press 5 @ 65% or 1RM (+10) 5 @ 75% 5+a @ 85%
Conditioning
AMRAP in 12 Minutes 50 DUs 5 DB Devils Presses (35/25 x2) 10 T2B
Boot Camp
Strength / Skill
Bench Press 5-5-5
Conditioning
1 Min ME x 4R 1: High Knee SUs 2: DB Devils Press 3: DUs 4: Windshield Wiper 5: Rest
Hannam Heroes
Partner WOD 5 Rounds for Time 400m Run 20 Bear Complexes (Barbell 135/95lb, DB 50/35lb x2) *Run together and share the reps for the Bear Complexes.
Metcon