WOD: Filthy Fifty Home Version

WOD: Filthy Fifty Home Version

At Home WOD: Conditioning “Filthy Fifty Home Version” For time: 50 Alternating Step-ups on an elevated surface of 16-20″ 50 Banded Pull-aparts 50 American Kettlebell Swings 50 Walking Lunges 50 Reverse Crunch 50 Single Arm Push Press (split...
WOD: Filthy Fifty Home Version

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...