CFW Workout Of The Day
Press H3 (build quickly to a heavy 3 rep press) __________ OTM 5 5 Push Press (every minute on the minute perform 5 push presses with previous press weight) __________ Alt 2 Min x3 5 Depth push up 5 DB Ext Rot (10/15#) (Every 2 minutes alternate between depth push ups and ext rotations) […]
Front squat 3-3-3-3-3 For time: 30 DB Squat Cleans Choose heaviest DBs you can manage. […]
AAAAAHHHHHH!!! AMRAP 10 min: 30 Double unders 15 Power snatch (75/45#) This is the first WOD in the CrossFit Open. Welcome to the competition guys (even if it’s just in house)! Jump in with both feet. Have fun, do your best and don’t look back. It’s on! […]
“Jailbreak” For time: Run to railroad (the South one) and back. Then complete 3 rounds of: 25 Prisoner jump squats 15 Pull ups 5 Handstand push ups […]
4 RFT: 10 Hang Power Snatch (95/65#) 30 Jumping Chest to Bar Pull Ups […]