CROSSFIT

Whiteboard Wednesdays

What’s your favourite/least favourite WoD?

Skill

Muscle Ups

Lift

Snatch High Pull 3-3-3-3

Snatch Balance 3-3-3-3

Squat Snatch 1-1-1-1-1-1-1-1

Mobility

Dynamic Hip/Groin Movement

We all have our wheelhouse movements and our GOAT’s, so be sure to think a little bit about what yours are because in tomorrow’s class we will be talking about what your favourite and least favourite WoDs are and why (they don’t have to be Girl/Hero WoDs).

See you then!

#whiteboardwednesday

CROSSFIT

Strength

BTN Push Jerks 5-5-5-5-5-1-1-1

CASHOUT: 40 HSPU For Time

MetCon

Drop Ladder 10-1 For Time of:

KB Swings (1.5/2 Pood)

T2B

Tuck Jumps

CROSSFIT LIFT

Clean Footwork/Hand Positioning

EMOTM 10 Minutes of:

-3 Position Clean

7 Minutes To Establish:

1RM Clean & Jerk

CROSSFIT

Strength

Front Squat 8×3 @ 75%

CASHOUT: 50 Pistols For Time

MetCon

12 Minute AMRAP of:

7 Deadlift (75/115#)

5 Hang Squat Cleans (75/115#)

3 S2OH (75/115#)

1 Wall Walk

CROSSFIT

Skill

Headstand/Handstand

MetCon

A.  5 Rounds For Time of:

10 Thrusters (65/95#)

10 CTB Pullups

B.  5 Rounds For Time of:

15 SDHP (65/95#)

15 Box Hops (20/24#)

CASHOUT: 500m Row Sprint