Main – WOD Metcon 2013 Lurong Paleo Challenge WOD 7 (Time) Round 1 3- Burpees 3- Front Squats 3- Push .....
Main – WOD Weightlifting Hang Clean (EMOM for 5 minutes: 2 Hang Squat Cleans @ 70%) Weightlifting Back Squat (1 .....
Main – WOD Weightlifting 1: High-Hang Snatch (7×2 heavy but perfect) Gymnastics 2a: Supinated Pull ups (4xMax Effort) Weightlifting 2b: .....
Main – WOD a: Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle Snatch .....
Main – WOD Weightlifting Back Squat (10X3 @ 85% Plus) Metcon Metcon (Time) 18 Chest to Bar pull ups 18 .....
Main – WOD Metcon Metcon (AMRAP – Rounds and Reps) As a team of 4, 17:00 AMRAP of: 1) 100 .....
Main – WOD Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead .....
Main – WOD Weightlifting Back Squat (7X5 @ 75%) Metcon Metcon (AMRAP – Reps) 10 minutes to work to a .....
Main – WOD Weightlifting Back Squat (6X6 @ 70% Plus) Metcon Metcon (AMRAP – Reps) 5 rounds: 30 sec. ME .....
Main – WOD Weightlifting Back Squat (7X5 @ 75%) Metcon Metcon (Time) 3 RFT: 7 Strict Presses 115/65# 14 Hang .....
Main – WOD The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat .....
