CrossFit Flood

WOD: 20 minute AMRAP 20 Burpees 20 Box Jumps 24/20 1 Rope Climb 20 Wall Ball 20/14 20 GHD Sit ups 1 Rope Climb 20 Lunges 20 Ball Slams 45/20 1 Rope Climb *Score is total reps

  Deadlift – 5 @ 70%, 3 @ 80%, Max @ 85-90% *Max set should be at a heavy “safe” weight; depending on where you are in your progressions. Shoulder Press 5-5-5-5-Max @ 75-80% *Compare to 1/7 or 12/31 WOD: 8 minute AMRAP First 4 minutes Max rep Power Snatches 95/63 EMOTM – 5 Burpees […]

5 x 75m Sled Push *Try to increase weight each set WOD: 50 Russian KB Swings 70/53 200m Run 40 Sit ups 200m Run 30 Push ups 200m Run 20 T2B 200m Run 10 Burpees 200m Run  

Back Squat 5 @ 70%, 3 @ 80%, Max @ 90% Bench Press 5-5-5-5-Max @ 75-80% *Compare to 1/20, 1/16, or 1/2 WOD: 6 minute AMRAP 5 Squat Snatches 95/63 5 OHS 95/63 10 C2B Pull ups Extra Credit Accessory Lifts:  Written on the whiteboard

HAPPY BIRTHDAY MICHAEL!!!   Front Squat 3-3-3-3-3 *Find 3RM   WOD: 3 Rounds 400m Run 5 Goblet Squats, 10 KB Swings, 15 Sit ups 4 Goblet Squats, 8 KB Swings, 12 Sit ups 3 Goblet Squats, 6 KB Swings, 9 Sit ups 2 Goblet Squats, 4 KB Swings, 6 Sit ups *AHAP   Extra credit […]