EMOM 105 Strict *Weighted* Chest to Bar Pull Ups WOD: Crossfit Shoulders5RFT5 Strict Press 95/6510 Push Press 95/6515 Push Jerk 95/65All reps must be taken from the ground
Workout of the Day
Please join us for open gym from 10am – noon!
PARTNER WOD: Coaches’ GambitCoach will design the workouts today with class input. Divide into teams of two. Each team will select a movement from the list provided and the coach will assign a number of repetitions. Movement list:Barbell: Deadlift, Front… Read more »
Mobility: Spend about 10 minutes during your warm up to mobilize the hips, quads, hamstrings and ankles after yesterday’s volume. Odd Object Strength:L-Sit Single Arm DB Press 4×6 at a 31X1 tempoRing Row (Single Arm) – 4×8 Z press @… Read more »
WOD: For Time: 25 min cap30 Sit Ups30 Back Squats 95/6530 Push Ups30 Front Squats 95/6525/25/25/2520/20/20/2015/15/15/1510/10/10/10 Accessory: 5 Sets of20 Walking Lunges (10 per leg)15 Straight Leg Sit Ups (use a PVC in back rack or overahead)
Strength: Snatch Balance into Overhead Squat4 sets of 1 snatch balance (hip drive) into max reps minus 1 overhead squat This is to target our strength coming out of the pocket on the snatch and our shoulder stability. Whatever footwork… Read more »
Strength: Build to a heavy Push Jerk in 12 minutesThenAMRAP at 85%AMRAP at 70% WOD: AMRAP 78 Thrusters 75/5510 KBS 44/2620 DU/60SU
Strength: Back Squats 4×52 reps at a tempo of 51X13 reps at explosive speed WOD: For Time, reps split however60 Deadlifts 135/9545 H. Power Clean 135/9530 S2O 135/95
HERO WOD: Eric Olsen7RFT5 hang clean 155/1055 front squat 155/1055 box jump 30″/24″50 double unders
PARTNER WOD: Teams of 34 Rounds of:4 minutes max calorie row3 minutes max lateral BB burpees2 minutes max deadlifts 225/155
Strength: Front Squat 4×10 @ 60-65%
Conditioning: AMRAP 13 16 KB Snatch (alternating) 53/35, 10 hand release burpees, 16 single KB Deadlift 53/35, 30DU/90SU.