FRIDAY 4.16.2021 WOD

A.Five sets of:Power Snatch + High Hang SnatchRest as neededStart around 65-70% of your 1-RM Snatch and build to today’s heaviest complex.B.Four rounds for time of:300 Meter Run100 Meter Walking Lunges with KB/DB Farmer’s Carry (53/35...

THURSDAY 4.15.2021 WOD

A.Every 2 minutes, for 12 minutes (6 sets):Front Squat*Set 1 – 4 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 2 reps @ 85-90%*Set 4 – 1 rep @ 90-95%*Set 5 – 2 reps @ 85-90%*Set 6 – 3 reps @ 80-85%B.Complete rounds of 21, 15 and 9 reps for time of:Thrusters (115/75...

WEDNESDAY 4.14.2021 WOD

Four sets for max calories/reps of:2 minutes of Assault BikeRest 30 seconds2 minutes of Kettlebell Snatches (switch arms every 10 reps)Rest 30 seconds2 Minutes of RowingRest 30 seconds2 Minutes of Push-UpsRest 30...

TUESDAY 4.13.2021 WOD

A.Every 3 minutes, for 18 minutes (6 sets):Bench Press*Set 1 – 5 reps @ 80-85%*Set 2 – 3 reps @ 85-90%*Set 3 – 2 reps @ 90%*Set 4 – 3 reps @ 85-90%*Set 5 – 8 reps @ 75-80%*Set 6 – 8 reps @ 75-80%B.Five rounds for time of:6 Hang Power Cleans (115/75 lbs)9 Push Presses...

MONDAY 4.12.2021 WOD

A.Four sets of:Barbell Hip Thrusts x 6 reps @ 20X1(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Rest 90 secondsSupinated-Grip Bent-Over Barbell Row x 6 reps @ 2111Rest 90 secondsB.For time:21 Deadlifts (205/145 lbs)400 Meter...

SUNDAY 4.11.2021 WOD

PART I:  Crossfit Games Quarterfinals Test 4For Max Load:4 RM Front SquatTime Cap = 15 MinutesPART II:  Crossfit Games Quarterfinals Test 3For Time:120 Wall Ball Shots 20/14120 Cal RowTime Cap. = 15 MinutesPart III:  StretchOLYMPIC WORKOUTPART I –  Every 90” for...