Fran 21-15-9 Pull ups / Thrusters
Strength: 7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec WOD: 1 minute .....
Strength: Back Squats: 2X5 @ 70% – 2X3 @ 75% – 3X1 @ 80% WOD: 5 rounds for total time .....
Strength: 7X1 First Pull + Hang Snatch WOD: 3 minute AMRAP of: Burpees (to a 6″ target) *Rest 2 minutes. .....
Strength: 1RM Clean & Jerk. WOD 3 rounds for total reps of: 1 min ME Front Squats 135/95# 1 min .....
Surprise visit today from CrossFit Games Competitor Brandon Pastorek and his fiance Tosha Clodfelder Jeffries! Brandon hit a 345# Clean .....
Like with any other sport, there are two injury types you see in CrossFit, the overuse injury and the immediate .....
Skill: HSPU Skill Day: WOD: 5 rounds for total HSPU of: 2 minutes to complete- 20 KBS 24/16kg 12 Lateral .....
Strength: Back Squat: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% WOD: 5 rounds for total .....
Strength: 7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec. WOD: 3 rounds for total working time .....
Strength: Establish a 1RM Snatch. WOD: For time: 9 Thrusters 115/75# 18 KBS 32/24kg 9 Wall Walks 9 KB Thrusters .....
Strength: Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% WOD: 5 minute AMRAP of: 7 Knees-to-Elbows .....
