Main – CrossFit1: Shoulder Warm Up (No Measure)300 meter row 10 m butt kickers 10 m high knees 10 m toy soldier 15 PVC passovers 15 Push-ups Banded shoulder mobility2: Metcon (10 Rounds for weight)Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep...
Main – CrossFit1: Coach Led Warmup (No Measure)2: Muscle Up, Hand Stand, PistolEvery 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Minutes...
Main – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds and Reps)open WOD 15.1
Main – CrossFitCoach Led Warmup (No Measure)Clean and Jerk (10×1)Metcon (10 Rounds for weight)Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk x 1.1 (rest 10 seconds between singles) Suggested loading per set (by %): 60, 65, 70, 75, 80,...
Main – CrossFitCoach Led Warmup (No Measure)Metcon (3 Rounds for reps)Three sets of: Weighted Strict Pull-Ups x 3 reps Rest 30 seconds Weighted Strict Supinated-Grip Pull-Ups x Max Reps with same weight Rest 30 seconds Strict Pull-Ups x Max Reps Rest 30 seconds...
