Monday WOD
MONDAY CROSSFIT 09/17/18 SPORT: A. Front Squat (Find a heavy set of 3, then -15% AMRAP) B. AMRAP x 10 minutes 12 box jumps, 24″/20″ 10 pull-ups 8 hang power cleans, 115#/75# 6 shoulder to overhead rx+ chest to bar GRIND: B. Waiter Squat (3 x 8 (each side)) squat with kettlebell in front rack, […]
Friday WOD
FRIDAY CROSSFIT 9/14/18 SPORT: A.Deadlift (3RM, then -10% for 2 x 3) B. AMRAP x 10 minutes 10 Power snatch, 95#/65# 10 front rack lunges 10 bar muscle-ups Do not drop bars from overhead GRIND: A. dual deficit kettlebell deadlift (3 x 8-10) stand on 2 45# plates B. AMRAP x 10 minutes 10 single […]
