WOD Strength+Skill 10 x E90SEC — alternating Turkish Get Up (4 — 2 each side) Pistols (8 — 4 each side) WOD Metcon (Time) 5 RFQ 300 m row 12
Read FullWOD Strength+Skill Complex (5 x 3 snatch grip BTN press + 3 OHS) Perform 3 behind the neck press with a snatch grip directly into 3 overhead squats If you
Read FullWOD Strength+Skill Bear Complex (5×5) Power Clean Front Squat Push Press Back Squat Second Push Press WOD Metcon (Time) 3 RFT 400m run 21 back squat (135/95) 2 rope climb
Read FullWOD Strength+Skill 12 min EMOM — alternating Squat Clean (2 @ 91%) Reset between reps — don’t forget to hook grip Muscle-ups (4) Not bar MU Scale — work with
Read FullWOD WOD Metcon (AMRAP – Reps) 32 min AMRAP (with a partner) 50 burpees 400 meter run 50 KBS (1.5/1pd) 400 meter run 50 pullups 400 meter run 50 pushups
Read FullWOD WOD CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of:
Read FullWOD Pre Warmup Metcon 10 min MOB sesh Strength+Skill 10 min EMOM — alternating Metcon (Time) :30 base of dip support use a band to sustain the dip support if
Read FullWOD Strength+Skill Overhead Squat (5×3) WOD Metcon (Time) 11-1,10-2,9-3…1-11 squat clean (135/95) burpee 16 min cap 12 reps each round
Read FullWOD Strength+Skill 5 x 3 push press + 2 split jerk (Weight) Perform 6 squat therapy between each round (wall squat with a medball under your butt) WOD Metcon (AMRAP
Read FullWOD Strength+Skill Thruster (5×5) Shoot for previous 5 rep on fourth set WOD Metcon (Time) 5 RFT 30 DU 200m run (250m row) 20 goblet squat (1.5/1pd) DU sub —
Read Full