
CrossFit: Strength: Snatch Warmup Burgener as a Group Snatch Wave 12 Minute EMOM R1 3@50%, R2 2@55%, R3 1@60% R4 3@55%, R5 2@60%, R6 1@ 65% R7 3 @60%, R8 2@ 65%, R9 1@70% R10-12 1 Rep Going up on Weight Work up to Heavy Single Conditioning: 4 RFT 21 Wallballs (20/14) @10ft 18 Double …
CrossFit:
Strength:
Snatch Warmup
Burgener as a Group
Snatch Wave 12 Minute EMOM
R1 3@50%, R2 2@55%, R3 1@60%
R4 3@55%, R5 2@60%, R6 1@ 65%
R7 3 @60%, R8 2@ 65%, R9 1@70%
R10-12 1 Rep Going up on Weight
Work up to Heavy Single
Conditioning:
4 RFT
21 Wallballs (20/14) @10ft
18 Double Unders (3x Singles/1/2 SS)
15 Box Jumps Overs (20)
12 Alt DB Snatch (50/35)
*20 Minute Cap
RX+:
4 RFT
21 Wallballs (25/20) @10ft
18 Cal AD
15 Box Jumps Overs (20)
12 Alt DB Snatch (50/35)
BootCamp:
WOD 1:
6 Minute Alt EMOM
A) ME Weighted Step Ups
B) Plank Hold
90 Sec Rest
6 Minute Alt EMOM
A) ME Cal Row
B) Me HS Hold
(Try to Hold for as long as Possible in 1 Minute)
WOD 2:
12 Minute AMRAP
10 Wallballs
10 Ring Dips
250m Run
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