CrossFit WOD A. Work up to a Heavy Snatch + OHS – 15 minutes B. For time: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Hang Power Snatch (95/65) * in between each round – 10 Pistols (alternating) C. NFT – 200 crunches Endurance Tabata Thruster (45/35 – hold bottom of squat during rest), then 400 Meter Run 1:00 REST after last athlete returns from run Tabata Good Morning (45/35 – hold bottom during rest), then 400 Meter Run 1:00 REST after last athlete returns from run Tabata Lunges (45/35 – hold bottom of lunge during rest), then 400 Meter Run 1:00 REST after last athlete returns from run Tabata OHS (45/35 – hold bottom of squat during rest), then 400 Meter RunRead more

A. Max Box Jump Heigth B. 3 – 5 Rounds (pick one) 400 Meter Run 30 Box Jumps (24/20) 20 Ring Push-upsRead more

CrossFit WOD A. Back squat 10 – 10 – 10 Pendlay Row 10 – 10 – 10 B. 5 rounds for max reps 1:00 Ring Row 1:00 Pull-up (choice of pull-up) 1:00 REST C. Tabata V-up :20 work/:10 rest (v-up/hollow rock) Endurance A. 5 Rounds (vested) 3:00 of work: 5 Bear Complex (45/35) 200 m run 40 m bear crawal 1:00 REST B. 10:00 EMOM – 20 meter sprint, increase by 20 m each minuteRead more

A. “FRAN” 21 – 15 – 9 Thrusters (95/65) Pull-ups or ” Heavy FRAN” 15 – 12 – 9 Thrusters (135/95) C2B Pull-ups B. NFT – 4 rounds 50 crunches + 1:00 plankRead more

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