Strength:

Take 15-20 min. to build up to a heavy-ish Snatch.

D1: Full

D2: Power

D3: Hang Power

Workout Of the Day (conditioning):

AMRAP in 5

6 DeadLift

12 Wall Ball (no Rx’d weight, pick a challenging load but hit the target!)

Rest 3 minutes

AMRAP in 5

10 KB Swing

20 Alt. Jumping Lunges

D1: 185/125—70/53

D2: 155/95—53/35

D3:135/75—35/26

Strength:

Take 15-20 minutes to establish a 3RM of a Deadlift.

Workout Of the Day (conditioning):

100 double under’s

50 Alt. KB or DB snatch

40 toes to bar

30 hang power cleans

200m run

D1: 70/40–155/85
D2: 53/30–135/75
D3: 35/20–95/55

Strength:

Take 15-20 minutes to find a heavy-ish single of a power snatch.

Workout Of the Day (conditioning):

-6 rounds-

In 90 seconds complete AMRAP of:

6 Hang Power Snatch’s
9 Toes To Bar
30 Double Under’s

Rest 90 seconds

*Pick up where you left off at the start of each new round.

D1: 95/65
D2: 75/45–15 double under’s
D3: 55/35–30 singles

Strength:

Close grip Bench press

5-5-5-5-5

Workout Of the Day (conditioning):

-6 rounds for time-

2 wall climbs

6 box jump overs

26 double unders

-wall climbs start at the bottom of a push up, chest must touch wall, then walk hands forward back to the bottom of a push up.
-box jump overs can be lateral or forward facing, no lock out at the top needed.

D1: 2 full wall climbs (chest to wall)— 24″/20″— 26 double unders
D2: 1 full wall climb (chest to wall)— 20″/18″— 13 double unders
D3: 2 wall walks (hands stay in one spot, walk feet up wall until body is in a strait line then walk feet down to the bottom of a push up)— 18″/12″— 26 single unders

Hey guys, it’s normal to have aches and pains when you’re giving your all to WOD’s each day which is why we have Dr. Devin Shea right down the hall to help with mobility, knee pain, wrist pain, back pain…you get the idea! We also have Yoga now to increase your flexibility which will directly enhance your performance with CrossFit and prevent injury. Please take full advantage of all the tools CFB provides to help produce the goals your looking to achieve!

Strength:

DeadLift

3-3-3-3-3-3-3

Workout Of the Day (conditioning):

-For Time-

200m Farmer carry

21 DeadLift

21 Wall Ball

300m Farmer Carry

15 DeadLift

15 Wall Ball

400m Farmer Carry

9 DeadLift

9 Wall Ball

D1: Farmer carry=Heavy KB’s or DB’s–Deadlift=245/165–wall ball=20/14

D2: Farmer carry=Heavy KB’s or DB’s–Deadlift=205/135–wall ball=16/12

D3: Farmer carry=Heavy KB’s or DB’s–Deadlift=165/95–wall ball=14/10