Daily WOD

E3M A) Overhead Squat 20 - 16 - 12 - 8 - 4 - approximate percentages of OHS 1RM for each set are 50%, 55%, 60%, 70%, 85% B) Front Squat 4 - 4 - 4 - 4 - at approx 85% of Front Squat 1RM Oz on his way to a podium finish...

6:00, 7:00 and 8:00am.  In teams of 3 or 4 complete all reps for time. There is no designated rest but only one person can be performing the reps of any particular movement at a time. 4000m Row 300 Wall Ball (9/6kg) 200 Alt Dumbbell Snatch (20/15kg) 100 Pistols 50 Bar Muscle-Ups 25...

Alternating EMOM A) 0:00 - 6:00 200m Run 15 Russian Twists (L+R=1. 9/6kg) B) 6:00 - 12:00 30 second Hanging Tuck 10/7 Strict Ring Dips C) 12:00 - 18:00 45 second Plank 20 Box Jumps (24/20") D) Rest 3 minutes, then incrementing AMRAP in 7 minutes: 2 Power Snatches (40/25kg) (^60/40kg) 2 Pushups (^HSPU) 4 Power Snatches 4 Pushups (^HSPU) etc. ...

A) Barbell Complex for total load across five sets. Clean Hang Clean Front Squat Jerk Then B) Strict Pull-Ups (^C2B) 10 - 10 - 10 - 10 or C) 4 x max Muscle-Ups (^Strict) ...

For time: 20 Double Unders 20 Situps 20 Goblet Squats (24/16kg) 20 Double Unders 20 Situps 20 Alt KB Snatch (24/16kg) 20 Double Unders 20 Situps 20 Weighted Stepups (24/16kg) 20 Double Unders 20 Situps 20 Pull-Ups 20 Double Unders 20 Situps 20 Box Jumpovers (24/20")  ...

A) E3M for 6 rounds 8 Back Squats @ 75 - 80% B) "Open 11.3" AMRAP in 5 minutes: 1 Clean (75/50kg) 1 Jerk (75/50kg) Compare to 12/11/15 https://www.youtube.com/watch?v=tYySzP8-A1A...

Partner WOD. For all movements, one person works while the other rests. 0:00 - 15:00 For time: 200 Double Unders 100 Toes-to-Bar 50 Burpees to Plate - Share the reps equally. Complete all reps of one movement before moving on to the next. 15:00 - 25:00 For time: 4 x 400m Run - Alternate. i.e....

6am, 8am CrossFit - 10 minute time cap for each workout. A) For time: 21 - 15 - 9 KB Thrusters (2 x 24/16kg) Ring Pull-Ups B) 3 rounds for time: 80 Double Unders 20 Power Snatches (45/30kg) 7am Barbell Free CrossFit As above. Sub 20 Alt Dumbbell Snatches (1 x 20/15kg) + 20 Toes-to-Bar for Power...

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