by Kelly McKinney | Jan 10, 2023 | WOD
WOD StrengthE4.5M x 4 sets:-Pause bench press x 5 w/ :3 pause at chest, start light and end at a tough weight-DB lat pull overs x 10-Banded face pulls x 12-15 Metcon7 rounds for time:7 deadlifts7 hang power cleans7 thrustersRX 95/65RX+ 135/95
by Kelly McKinney | Jan 9, 2023 | WOD
WOD StrengthE3M x 5 sets:Split Jerk x 3*start light and build based on feel, don’t exceed RPE 8-9/80% MetCon10min AMRAP:9 russian kbs 53/35 70/536 burpees3 wall walks*/9 HSPU *scaled wall walks = 9 push-ups
by Kelly McKinney | Jan 8, 2023 | WOD
WOD StrengthE90S x 9 sets:Set 1-3: 3 position snatch (hip, hang, floor)Set 4-6: 2 position snatch (hang, floor)Set 7-9: 1 snatch*if able, receive in a squat, or receive high and try to ride out the OHS as best as possible *go based on feel, start light and build,...
by Steve La | Jan 5, 2023 | WOD
WOD Warm-upLXB Smash: Shoulder/Pecs/Traps Dynamic Warm-up + Barbell Warm-up Clean Progression StrengthClean Complex – 5 Sets:2 Hang Power Clean2 Hang Squat Clean Increase weights on each set, making final 1-2 sets in 7/10 RPE. ConditioningCrossFit Games Open...
by Steve La | Jan 4, 2023 | WOD
WOD Warm-upMobility – 5 Minutes Foam Roller Leg/Hips/T-Spine Dynamic Warm-up 2 Sets12e/side Side Plank Thread the Needle12 Plate Full Raise (2.5-10#)6e/arm Single Arm Ring Rows Strength3 Sets5 Weighted Strict Pull-up5 Weighted Strict Bar Dips5 HSPU Negatives...
