WOD

Live Free CrossFit – CrossFit EMOM 9 min Loaded 5 power snatch 4 ohs 3 full snatch Unloaded 10 wall balls 9 med ball cleans 8 burpees WOD: Metcon (AMRAP – Reps) 2:00 min rounds 200m run Max squat cleans in remaining time 115/75 rest 3:00 x3 Score is Cleans Unloaded Slam Balls
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Live Free CrossFit – CrossFit Metcon (No Measure) Loaded & Unloaded A1) 5 sec squats. 5sec down, 5 sec in bottom, 5 sec up (GO LIGHT) A2) 2 sec push ups. 2 sec down, 2 sec in bottom, 1 sec up(explosive) 5 sets Metcon (AMRAP – Rounds and Reps) WOD (loaded) 5 clean and jerks 155/105 10/5 strict pull ups 10 min amrap Metcon (AMRAP – Rounds and Reps) WOD (unloaded) 10 DB Press 10 DB Step ups 200m run 10 min amrap
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Live Free CrossFit – CrossFit Metcon (AMRAP – Reps) Oxidative Work( 1:1) 3 min jump rope singles 3 min rest x2 Measure reps Metcon (AMRAP – Reps) Glycolytic and Oxidative (1:2) 1 minute burpees 2 min rest x3 Metcon (Calories) Glycolytic (1:3) :30 sec Cal Row :90 sec rest x4 Measure Cals
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Live Free CrossFit – ZoneTraining WOD: Metcon (AMRAP – Reps) AMRAP 3 Min Buy in: 400 M run 15 Plate Ground to overhead 45/25 Remaining time: Burpee to plate Rest 1 min – 3 RDS Station 1 – Slam balls – Overhead lunges – Thrusters – Cossack squats w/ med ball 1 min rest Station 2 – Ring rows – Hand release push ups – Barbell Row – Barbell Z press 1 min rest Station 3 – Star sit ups – Russian twist – Plank jack – Bicycles 2 min rest REPEAT 🙂 Metcon (Time) 1 mile run 200m at a time 100 wall balls 800m row 400 at a time 50 pull ups (ring rows) 400m farmers carry 70/55 30 burpee box jumps 200 dubs
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