Saturday 062417

CrossFit Wynwood - CrossFitConditioning Metcon (Time)In Teams of 3: PAINSTORM XXIV 100m Run 50 Burpees 200m Run 100 Pushups 300m Run 150 Walking Lunges 400m Run 200 Air Squats 300m Run 150 Walking Lunges 200m [...]

Friday 062317

CrossFit Wynwood - CrossFitStrengthPush Jerk + Split Jerk (6x2 jerk w/ 3 sec pause in dip on each rep)- take from rack (begin at 60% of 1RM for split Jerk, no cap on increasing in [...]

Thursday 062217

CrossFit Wynwood - CrossFitConditioning Metcon (No Measure)21 min EMOM Min 1: Ring Dips 6-8 (Scaled 1-5) RX+: 10+ Min 2: Pistol Squats 8-10 reps (Scaled plates under heels 4 to 10) RX+: Weighted with KB [...]

Wednesday 062117

CrossFit Wynwood - CrossFitStrengthSnatch (5x1 snatch @80-90% )-TECHNIQUE IS THE #1 PRIORITY! -Don't let ego get in way (be mindful of pulling the bar into your hips and driving under the bar)Conditioning Metcon (Time)For Time: [...]

Tuesday 062017

CrossFit Wynwood - CrossFitGymnasticsMetcon (No Measure)5 sets -6 Dumb bell Strict Press (Go as heavy as you can) -2 rope climb RX+: leglessConditioning Metcon (AMRAP - Rounds and Reps)21 min amrap Teams of 3 60/45 [...]

Monday 061917

CrossFit Wynwood - CrossFitStrengthBack Squat (6x4 @85%) or 5-10lbs more than last week -weights are heavier but still should be able to do all 4 without help, if not go a little lighter.Conditioning Metcon (8 [...]

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