by Sean Osborne | May 22, 2018 | WOD
180522 (practice)Warm-upWarm-upcoach ledMetconShoulder Press (5-5-5-5-5 )60-70% acrossMetconMetcon (Time)27-21-15-9-3 sdhp (75/53) double unders sit-upsMobility and Recovery
by Sean Osborne | May 21, 2018 | WOD
180521 (competition)Warm-upWarm-upcoach ledMetconBack Rack Lunge (5×10)5 each leg, alternating, use 30-35% of your back squatMetconCrossFit Games Open 16.3 (AMRAP – Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55...
by Sean Osborne | May 17, 2018 | WOD
180517 (practice)Warm-upWarm-upcoach ledBack Squat (5×1)climbingMetconSeven Ate Nine (Time)7RFT 8 bodyweight deadlifts 9 burpeesAfter Party800m Run (Time)Max Effort 800m RunMobility and Recovery
by Sean Osborne | May 17, 2018 | WOD
180518 (competition)Warm-upWarm-upcoach ledBack Squat (5×1)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 25 5 push press (95/65) 5 back squats 20 push-ups 20 sit-upsMobility and Recovery
by Sean Osborne | May 15, 2018 | WOD
180516 (competition)Warm-upWarm-upcoach ledBack Squat (5×1)climbingMetconMetcon (Time)10! hang snatch (95/65) pull-upsMetconMetconfor quality: 6 rope climbsMobility and Recovery
by Sean Osborne | May 14, 2018 | WOD
180515 (practice)Warm-upWarm-upcoach ledMetconBack Squat (5×1)climbingMetconMetcon (AMRAP – Rounds)E4MOM 28 (7 rounds) 400m run 5 power cleans (185/123)Mobility and Recovery
by Sean Osborne | May 13, 2018 | WOD
180514 (practice)Warm-upWarm-upcoach ledMetconBack Squat (5×1)climbingMetconMetcon (AMRAP – Rounds and Reps) AMRAP 20 15 burpee box jump overs (24/20) 100 double unders (or 2 minutes of attempts) 15 hspu 100 double unders 15 t2bMobility and...
by Sean Osborne | May 10, 2018 | WOD
180511 (practice)Warm-upWarm-upcoach ledMetconBack Squat (2-2-2-2-2)climbingShoulder Press (2-2-2-2-2)climbingDeadlift (2-2-2-2)Mobility and Recovery
by Sean Osborne | May 9, 2018 | WOD
180510 (practice)Warm-upWarm-upcoach ledMetconMetcon (AMRAP – Reps)3 Rounds, 2 minutes at each station: *row for cal *sled pull (135/95) *keg clean and press *sandbag march *tire flip *slam ball (30/20)Mobility and...
by Sean Osborne | May 8, 2018 | WOD
180509 (mental toughness)Warm-upWarm-upcoach ledMetconKelly (Time)5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Mobility and Recovery
by Sean Osborne | May 7, 2018 | WOD
180508 (competition)Warm-upWarm-upcoach ledMetcon
