WODs

Start at 0:00 3-4-5-4-3 Clean 135/95# Muscle Up   Start at 20:00 3 rds 21 Squat Jumps[…]

OLY lift focus session: FOR QUALITY Power Snatch x2x6     Single Sport Endurance Workout Choose ONE[…]

Strength: Back Squat AMRAP @ 60% Back Squat AMRAP @ 65% Snatch Lift Off x3x4 @ 95%[…]

Strength: Hip Snatch x3x4 by feel   Strength & Conditioning: 3 rounds, 1 min AMRAP per station:[…]

CrossFit is a difficult sport. Most of us have enough trouble with pull-ups, burpees and kettlebell swings.[…]

Strength: Hip Clean x3x5 by feel Clean Lift Off x4x4 @ 100%   Strength & Conditioning: “Elizabeth”[…]

REST DAY     Single Sport Endurance Workout Choose ONE of the following sports Swim (SUN): 2[…]