CROSSFIT
Lift
Clean and Jerk 1RM
MetCon
For Time:
60 Burpees
50 T2B
40 Pistols
30 KB Swings (35/55#)
20 CTB Pullups
Uncategorized
WOD 011415
CROSSFIT
Strength
Strict Press 3RM
Push Press 1RM
MetCon
Drop Ladder 10-1 For Time of:
Back Squats (155/225#)
HSPU
*Squats are performed off the rack
WOD 011315
CROSSFIT
Lift
Hang Squat Snatch 3RM
MetCon
“Annie”
50-40-30-20-10 For Time of:
Double Unders
Situps
CROSSFIT LIFT
Shoulder/Rotator Cuff Series
Max Pullups
Max HSPU
Max Chin Ups
Max Ring Dips
*5 Sets
WOD 011215
CROSSFIT
Strength
Front Squat 3RM
Back Squat 4-4-4
MetCon
For Time
50 Double Unders
10 Power Snatches (65/95#)
40 Double Unders
10 Power Snatches (65/95#)
30 Double Unders
10 Power Snatches (65/95#)
20 Double Unders
10 Power Snatches (65/95#)
10 Double Unders
10 Power Snatches (65/95#)
WOD 011015
CROSSFIT
Strength
Snatch Grip Deadlift
8-8-8-8
MetCon
“Portage”
1000′ OH Lunge Walk (25/45#)
For Time
