WOD

3 Position Snatch 5 sets2 sets of 8-12 repsDipsDB Bench PressRolling Tricep Ext 60-40-20Double Unders30-20-10KB Swings 95/65

Deadlifts 75/5×5 OT2Min For Time50-35-20Sit Ups20-15-10DB Front Squats 50/35s

Bench Press 5×5 OT2Minutes For Time:500m Row40 Wall Balls1000m Row80 Wall Balls500m Row40 Wall Balls

CrossFit ClassPush Jerk 7 sets of 3 OT90 seconds In Teams of 2 for Time40 Power Snatch 115/75lbsBike 100 cal for M/M  70 for F/F... Read More

“Hot Shots 19”6 Rounds For Time30 Air Squats19 Power Cleans (135/95 lb)7 Strict Pull-Ups400 meter Run

For Time100 Cal Row80 Wall Balls 20/14#60 Weighted Sit Ups 35/20#40 Box Jump Overs 24/20″100 Foot Overhead Double KB Walking Lunge 53/35lbs Post WOD Strength5... Read More

Snatch High Pull + Snatch   Build to heavy over 10 minutes “Water Break”AMRAP in 4Min27 Hang Power Snatches 75/55lbs27 Lateral Burpees over Bar27 Cal... Read More

Push Jerk OTM for 10M (2 sec pause in dip + 2 sec pause in receiving position) Teams of 221-15-9Synchro Front Squats 165/115lbsSynchro Burpee Pull... Read More

5 sets of1 Squat Clean + Hang Squat Clean + High Hang Squat Clean For Time3 Rounds500m row30 HSPUThen  3 Rounds30/20 Cal Echo Bike or... Read More

Deadlift 3×3@70%, 3×2@75%, 3×1@80% Teams of 25 Rounds each21/15 Cal Bike12 Bar Facing Burpees1 athlete works at a time