by Sean Osborne | May 23, 2018 | WOD
180524 (mental toughness)Warm-upWarm-upcoach ledMetconFront Squat (5-5-5-5-5)climbingMetconTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the...
by Sean Osborne | May 22, 2018 | WOD
180523 (practice)Warm-upWarm-upcoach ledMetconBack Squat (15 minutes to find a 10RM)MetconMetcon (AMRAP – Rounds)EMOM 15 4 deadlifts (135/95) 3 hang power cleans 2 push pressMobility and Recovery
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
