CrossFit – Fri, Apr 7
CrossFit – Fri, Apr 7 Hero WOD: Badger (Time) 3 RFT: 30 Squat Clean s@ 95/65# 30 Pull-ups 800m Run
CrossFit – Fri, Apr 7 Hero WOD: Badger (Time) 3 RFT: 30 Squat Clean s@ 95/65# 30 Pull-ups 800m Run
CrossFit – Thu, Apr 6 5 Rounds (AMRAP – Reps) Min 1: 50 Double Unders Min 2: 5 Devils Presses 2 x 50/35# Min 3: 10 Box Jumps 24/20″ Min 4: DB Thrusters 2 x 50/35# Mobility 25 Minutes Coach led mobility
CrossFit – Wed, Apr 5 Bench & Pull Ups (Weight) Superset following: A) Bench Press 3 x 10 @ 70% 1RM, rest 60 seconds B) 3 x 10 Strict Pull- Ups, rest 60 seconds *add weight if you can do 10 strict pull ups unbroken–record weight if used and reps completed in notes Metcon: For
CrossFit – Tue, Apr 4
CrossFit – Mon, Apr 3 Back Squat (Weight) 3×10 @ 70% of 1RM Rest :90 between sets Metcon (Time) 5 Rounds for Time 10 KBS 70/53 20 Front Rack KB Step Ups 10 Burpee Box Jump Overs 24/20 20:00 cap
