083116

083116 – CrossFit Warm-up General Warm-up Snatch Mobility Snatch Prep Strength Snatch + Snatch High Pull 2×1 @60% 3×1 @70% 3×1 @80% 2×1 @85% Conditioning For Time: 500m Row 40 Overhead Squats (95/65) 30 Hollow Rocks 20 Clapping Push-ups 10...

083016

083016 – CrossFit Warm-up General Warm-up Dip Mobility Movement Prep Strength Weighted Ring Dips 5-5-5 Work up to a 5 rep max Conditioning 4 Rounds for Time: 400m Run 30...

082916

082916 – CrossFit Warm-up General Warm-up Clean Mobility Clean Prep Strength Clean + Tall Clean 3×1 @50% 3×1 @60% 5×1 @70% Conditioning 6 Rounds for Time: 5 KB Clean and Presses per Arm (53/35) 10 KB Swings (53/35) 15 Goblet Squats (53/35) Rx+:...

082816

082816 – CrossFit Warm-up General Warm-up Chest/Shoulder Mobility Movement Prep Strength Bench Press 5 Reps @60% 5 Reps @70% 5+ Reps @80% Conditioning 4 Rounds for Time: 500m Row 7 Handstand Push-ups 2 Rope...

082716

082716 – CrossFit Warm-up General Warm-up Mobility Movement Prep Conditioning “Jason” 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while...