112517

112517 – CrossFit Warm-up General Warm-up Mobility Movement Prep Pace Work 4x 500m Row Sprint Rest 2 minutes between efforts Conditioning Partner Up – 2 Rounds for Time: 50 Thrusters (115/75) 50 Hang Power Cleans (115/75) 200m Run Split reps evenly, run...

112417

112417 – CrossFit Warm-up General Warm-up Clean Mobility Clean Prep Strength Power Clean 1×2 @50% 2×2 @60% 2×1 @70% 2×1 @80% 1×1 @85% Conditioning “Burn the Bird!” 4 Rounds for Time: 250m Row 20 KB Swings (55/35) 15 Double...

112317

112317 – 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...

112217

112217 – CrossFit Warm-up General Warm-up Pec/Shoulder Mobility Movement Prep Strength Bench Press 5 @70% 3 @80% 1+ @90% Conditioning As Many Rounds as Possible in 12 Minutes: 10 Push-ups 14 Renegade Rows (30/20) 15 DB Thrusters...

112117

112117 – CrossFit Warm-up General Warm-up Squat Mobility Movement Prep Strength Low Bar Back Squat 5 @70% 3 @80% 1+ @90% Conditioning 4 Rounds, each for Time: 2 Front Squats (185/135) 10 Wallballs (20/14) 20 Double Unders Rest 2 minutes between...

112017

112017 – CrossFit Warm-up General Warm-up Snatch Mobility Snatch Prep Strength Power Snatch 1×2 @50% 2×2 @60% 2×1 @70% 2×1 @80% 1×1 @85% Conditioning 3 Rounds for Time: 5 Power Snatches (135/95) 10 Overhead Squats (135/95) 350m...