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 (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 .....
Main – WOD Warm-up a: Burgener Warm-up (No Measure) 1. Down and up 2. Elbows high and outside 3. Muscle .....
Main – WOD Weightlifting Clean and Jerk (3 Pos Clean (Hi-Hang, Hang, Floor) + 1 Jerk) Metcon Metcon (Time) 3 .....
Main – WOD Weightlifting Back Squat (HBBS 8X4 @ 80%) Metcon Metcon (AMRAP – Reps) 5 minute KB Snatch Test .....
Main – WOD Weightlifting Clean and Jerk (3 Pos Clean (Hi-Hang, Hang, Floor) + 1 Jerk ) Metcon Metcon (AMRAP .....
Main – WOD Weightlifting Squat Snatch (EMOM for 5 minutes: 2 Snatches (full) @ 80% ) Weightlifting Squat Snatch (2 .....
Main – WOD Metcon Metcon (Time) 3 Person Teams RX = 3K Stretcher Carry. 200M burpee broad jump SX = .....
Main – WOD Gymnastics Dips (Skill Work / Max Effort) Metcon Lurong 2013 WOD 4 (Time) 10 Min Time Cap: .....
Main – WOD Weightlifting Push Press (12 minutes to establish a 1RM Push Press) Metcon Helen (Time) 3 Rounds for .....
