CROSSFIT
Lift
Split Jerk 3×3 (Increasing), 5×1 @ 90%
Walkouts 5×1 @ 90%
MetCon
21-15-9 For Time of:
Cleans (95/135#)
HSPU
Uncategorized
WOD 030116
CROSSFIT
Strength
Reverse Deficit Lunge 5×10/side
*20 Banded Hamstring Curls After Each Set*
MetCon
8 Minute AMRAP of:
2 Deadlifts (125/225#)
2 Box Hops (24/30″)
4,4,6,6,8,8, etc…
WOD 022916
CROSSFIT
Strength
Back Squat 8-8-8-8-8
MetCon
“Leap Year”
4 Rounds For Time of:
2 Bar Muscle Ups
29 KB Swings (1/1.5 Pood)
20 Thrusters (55/75#)
16 Situps
WOD 022716
CROSSFIT
MetCon
Plyometrics – 45 Mintes
