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Saturday 061717

CrossFit Wynwood - CrossFitConditioning Metcon (Time)Partner Moose 2000m row (each partner rows 1000m each) 20rds (I go you go style) 7 bar facing burpees 3 thrusters (95/65) 1200m medball run (20/14) (both partners run together [...]

Friday 061617

CrossFit Wynwood - CrossFitStrengthMetcon (No Measure)5 min emom: 5 power clean + 5 front squat + 5 push jerkSame weight across. Must be touch n go and unbroken (should be about 50-60% of your push [...]

Thursday 061517

CrossFit Wynwood - CrossFitConditioning Metcon (Time)5rds for time 250m Row 20 kb swings (53/35) rx+(70/53) 10 burpeesAccessoryMetcon (No Measure)1) 8min EMOM Handstand holds - 30 sec holds rx+ 10 shoulder taps 2) Handstand walks 3 [...]

Wednesday 061417

CrossFit Wynwood - CrossFitStrengthBench Press (5 x 5 @ 65-70%+ of 1rm)Bench 5x5 across build up to a weight that this can be completed at (roughly 65-70%+ of 1rm)Conditioning Metcon (AMRAP - Rounds and Reps)20 [...]

Tuesday 061317

CrossFit Wynwood - CrossFitStrengthSnatch (5x3 reps)-@ same weight as last week, or 5-10lbs heavier if it feels goodConditioning Metcon (Time)"Nancy-ish" 3 rds 600m run 15 hang squat snatch 95/65 RX+:115/75 (scale to hang power snatch)AccessoryMetcon [...]

Monday 061217

CrossFit Wynwood - CrossFitStrengthBack Squat (6x4 @80)- 5-10lbs more than last week -you should be able to do this weight for 6-8 reps if need be. If you struggle with 4, go lighter or stay [...]

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