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CrossFit — December 18, 2018

CrossFit — December 18, 2018

WOD Strength+Skill Shoulder Press (5-5-3-3-1-1-1) Increase weight each round Most athletes can complete this lift as prescribed. Newer athletes should start light and spend ample


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CrossFit — December 17, 2018

WOD Strength+Skill Thruster (5×3) WOD Choose to perform either Mary or Cindy Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10


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CrossFit — December 15, 2018

WOD WOD Metcon (AMRAP – Reps) 20 min AMRAP — with partner 15 thruster (95/65) 15 KBS (2/1.5pd) 15 C2B 15 burpee 5 min rest


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CrossFit — December 14, 2018

WOD Strength+Skill If you are unaware of what a broad jump looks like — I did not have time to make a video yet but


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CrossFit — December 13, 2018

WOD Strength+Skill Overhead Squat (5×3) WOD Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 4 rope pull w/ knee raise 15 air squat 20


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CrossFit — December 12, 2018

WOD Strength+Skill Take some time to work on overhead and squat mobility before snatching! Hang Snatch (5×3) That means full squat Take your time recovering


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CrossFit — December 11, 2018

WOD Pre Warmup Farmer’s Carry (400 m) rx — at least 50/35 work at a challenging weight Strength+Skill Handstand Push-ups (6) scale as needed work


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CrossFit — December 10, 2018

WOD Strength+Skill Front Rack Lunge (5×6 — alternating) step forward not back WOD Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 1,2,3—2,4,6,—3,6,9… pullup pushup air


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CrossFit — December 8, 2018

WOD WOD With a partner — split up work as needed / one partner works at a time Metcon (Time) 40-30-20-10-20-30-40 Burpee Hang Squat Clean


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CrossFit — December 7, 2018

WOD Strength+Skill 15 min EMOM — alternating Rope Climb (2) scale A — practice foot wrap & pulling while hanging on rope scale B — practice foot


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