SkillBench PressSet 1 – x 5 reps @ 80% of 1-RMSet 2 – x 3 reps @ 85% of 1-RMSet 3 – x 3 reps @ 90% of 1-RMSet 4 – x 2 reps @ 95% of 1-RMSet 5 – x 2 reps @ 95% or more of 1-RMRest 3 minutes between sets and use that time to warm-up for the SnatchWodThree rounds for...
WOD EMOM 20:00 Even minutes 15 KB swings 53/35 Odd minutes 15 goblet squats 53/35
11/21 WODBuy In 1,000 Meter RowRound 110 Burpees, Rest 1 MinRound 2Round 1 plus 20 Double Unders, Rest 2 MinRound 3Round 1 & 2 plus 30 Sit Ups, Rest 3 MinRound 4Round 1, 2 & 3 plus 40 Mountain Climbers, Rest 4 MinRound 5Round 1,2,3 & 4 plus 50 Wall...
Row 500m 50 box jumps 40 deadlifts 225/155 30 t2b 20 ring dips 10 snatches 135/95 Run 100m between each round
11/19 WOD Skill: weighted pull ups. Work up to your one rep max. WOD:Helen 3 RFT400 meter run21 1.5 KB Swing 53/3512 Pull-ups Thanks to SBBITT @CrossFit Smyrna for the Helen art!
