CROSSFIT

Strength

Weighted Pullups 3RM

MetCon

“The Ledge”

4 Rounds For Time of:

20 Pistol Squats (Total)

20 Box Hops (20/24″) w/Med Ball (20/14lbs)

20 Burpee Box Hops (24/30″)

20 Box Hops (30/36″)

CROSSFIT

Accessory

Chest/Back

Skill

Banded Muscle Ups

Muscle Up + Ring Dip x 10

Metcon

50-40-30-20-10 For Time of:

Double Unders

-10 Hang Power Snatch (75/115#) Between Rounds

CROSSFIT

Whiteboard Wednesdays

Accessory Movement – The When’s and Why’s

Strength

Reverse Deficit Lunge 10-10-10-10

Lift/Skill

EMOTM 12 Minutes:

-8 T2B

-8 TnG Squat Cleans @ 50%

*Alternate Minutes

MetCon

“CrossFit Baseline”

For Time:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

More often than not we all want to do some sort of “extra work” outside of the box or after our WODs but most of us don’t know what to do, when to do it, or even how to do it.  Tomorrow during Whiteboard Wednesday we will have an open discussion on particular ways you can increase your performance while maximizing movement and time management.

See you then!!!

CROSSFIT

Strength

Split Jerk 3-3-3-3-3-1-1-1

CASHOUT: 10 Wall Walks

MetCon

3 Rounds For Time of:

35 KB Swings (35/55#)

35 Pushups

CROSSFIT LIFT

Back Squat 10-8-6-4-2-1-1-1

Deadlift 10-8-6-4-2-1-1-1