The Bod Pod will be back this Saturday at SinCity CrossFit starting at 8am! Also the skin caliper retest will be at 11am! Put your name on the sign up sheet here to reserve your time!
Work Out of the Day
1 rep max thruster
then,
For time:
15 thrusters, 135/85lbs
200m run
20 thrusters, 95/65lbs
400m run
30 thrusters, 65/45lbs
800m run
Post load and time to beyond the whiteboard.
Metcon Workout
“Run Squat”
4 rounds for time of:
400m run
50 air squats
Post time to beyond the whiteboard.
Work Out of the Day Work up to a 1RM Clean & Jerk, then… AMRAP in 3 minutes of: 5 Toes to bar 4 Ring dips 3 Clean & jerk 135/95 Rest 5 minutes then repeat AMRAP -CF Linchpin Post to WODify
Work Out of the Day Back Squat 3-3-3-3-3, reps WOD Alternating Tabata x 8 minutes: Back Squat 45/35 Double-unders Post to wodify
Work Out of the Day “Saman” For time: 8 rounds 13 Deadlifts 185/125 17 Wallballs 20/14 400m Run Workout explained 8 rounds: The boys were 3.2 km inside the cave. 400m x8 +3.2 13 deadlifts For the kids and their coach 17 Wallballs For how many days they were in the cave Post to […]
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