Stations

 

 

WARM UP:

 

W.O.D:

………Stations

 

CrossFit Total

 

WARM UP:

 

 

W.O.D: CROSSFIT TOTAL

Back Squat (1RM)

Shoulder Press (1RM)

Deadlift (1RM)

Time to Clean!

 

 

WARM UP:

 

SKILL:

  •  Learning the Clean
  • Working with weight

 

METCON:

Mile for time

 

 

 

Got-Crossfit Logo

14.2

 

 

WARM UP

 

METCON: CrossFit Games Open 14.2 (AMRAP – Reps)

 

0:00 – 3:00 minutes perform:

2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups

 

3:00 – 6:00

2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups

 

6:00 – 9:00

2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-To-Bar Pull-ups

 

And so on….

Rest Day!!

 

 

Good to be done!

Well done everyone, Great job!!

Filthy 50!

 

 

WARM UP:

 

W.O.D: FILTHY 50
For Time:

50 x Box Jumps 24/20
50 x Jumping Pull-ups
50 x Kettlebell Swings 55/35
50 x Walking Lunges
50 x Knees to Elbows
50 x Push Press 45/35
50 x Back Ext. 
50 x Wall Balls 20-14
50 x Burpee
50 x Double Unders

 

GOT CROSSFIT

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