Quick links for you!
CrossFit
Strength / Skill In Every 90s for 15 Minutes 1 Squat Clean @ 75%+ *Pause 2s at the bottom
Conditioning 42-30-18 Reps for Time Hang Squat Cleans (95/65lb) Cal Row
Boot Camp
Conditioning Partner AMRAP in 22 Minutes P1: 12/8 Cal Row 6 Medicine Ball Clean to Slams P2: Rest *1 person works at a time. *5 Burpee Hi-5 every time you switch.
CrossFit
Strength / Skill Bench Press 5 @ 75% of 1RM(+5lb) 3 @ 85% 1+a @ 95%
Conditioning Partner AMRAP in 12 Minutes 3 Ring Dips 6 T2B 9 Box Jump Overs (24”/20”) *1 person works at a time. *P1 completes a whole round and switches with P2.
**Boot Camp
Strength / Skill** Bench Press 5-3-1
Conditioning 1 Min ME x 4R 1: Box Push Up to Shoulder Taps 2: Box Jump 3: Leg Raise ove Box 4: Feet Elevated Plank 5: Rest
**CrossFit
Strength / Skill** Deadlift 5 @ 75% of 1RM(+10lb) 3 @ 85% 1+a @ 95%
Conditioning For Time 150 DUs 75 DLs (115/80lb) 50 Burpees 75 DLs 150 DUs
**Boot Camp
Strength / Skill** Deadlift 5-3-1
Conditioning 3 Mins On / 1 Min OFF x 5 In the 3 Minutes, AMRAP of 35 DUs 10 DB DLs 10m DB Death March *Pick up from where you left off.
**CrossFit / Boot Camp
Conditioning** Partner WOD For Time 1,000/800m Row 60 K2E 1,000/800m Row 60 HSPUs 1,000/800m Row 60 Pull Ups *Share the reps.
**CrossFit
Strength / Skill** In Every 90s for 15 Minutes 1 Squat Snatch @ 75%+ *Pause 2s at the bottom
Conditioning 5 Rounds for Time 5 Power Snatches (135/95lb) 5 OHS 10 Burpees over Bar.
**Boot Camp
Strength / Skill** 4 Sets 12 Single DB OHS (R6+L6) 20 DB Russian Twists (Go SLOW)
Conditioning 40s On / 20s Off x 5R 1: Alternating DB Snatches 2: Lateral Skipping over DB 3: Plank DB Pull Through 4: DB Dead Bug Hold
Hannam Heroes
Partner HAVANA AMRAP in 30 Minutes 300 DUs 100 Push Ups 30 Power Cleans (185/125lb) *Share the reps.
Metcon
Fight Gone Worse 3 Rounds for Total Reps in 17 Minutes. 1 Min WBS 1 Min KB SDLHP 1 Min Box Jump 1 Min KBS 1 Min Burpee 1 Min Rest