WOD: DT

WOD: DT

STRENGTH 1) Front Squat: 1RM in 10 Sets. Rest 2:00 2) Warm-up for Metcon performing: 3 Deadlifts 3 Hang Power Cleans 3 Push Jerk CONDITIONING “DT” 5 RFT: 12 Deadlifts (155, 105) 9 Hang Power Cleans (155, 105) 6 Push Jerk (155, 105) 16:00 Cap Accessory:...

CrossFit Open 20.4

RX Men/Women For time: 30 box jumps, 24 in. 15 clean and jerks, 95/65 30 box jumps, 24 in. 15 clean and jerks, 135/85 30 box jumps, 24 in. 10 clean and jerks, 185/115 30 single-leg squats 10 clean and jerks, 225/145 30 single-leg squats 5 clean and jerks, 275/175 30...
WOD: DT

WOD: CrossFit Open 20.3

It’s a Repeat from 18.4!! RX For time: 21 deadlifts, 225,135 lb. 21 handstand push-ups 15 deadlifts, 225,135 lb. 15 handstand push-ups 9 deadlifts, 225,135 lb. 9 handstand push-ups 21 deadlifts, 315,205 lb. 50-ft. handstand walk 15 deadlifts, 315,205 lb. 50-ft....
WOD: DT

WOD: Helen

STRENGTH Metcon Warm-up: 3 Rounds increasing intensity each round: 3 Pull-ups (or scaling option) 6 KBS 100 Meter Run Rest 60-90s. CONDITIONING “Helen” 3 RFT: 400 Meter Run 21 KBS (53, 35) 12 Pull-ups 18:00 Cap EXTRA CREDIT AMRAP 5: 12 Rollback Triceps...