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Tuesday 081517

CrossFit Wynwood - CrossFitGymnasticsMetcon (No Measure)Part 1: Muscle Up EMOM (Bar/Rings) -10min Beginner: 1-2 each min Intermediate: 3-4 each min Advanced: 5-8 each min Part 2: 5x5 Weighted Pull Ups -same weight acrossConditioning Metcon (Time)21 [...]

Monday 081417

CrossFit Wynwood - CrossFitStrengthJerk Balance (3 x 3 @ 50% of 1 RM Split Jerk)Only move the front leg, back leg stays stationarySplit Jerk (10min EMOM @ 70% of 1 RM)Start at 70% of 1rm [...]

Saturday 081217

CrossFit Wynwood - CrossFitConditioning 31 Heroes (AMRAP - Reps)31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30" / 24" Partner 2: 400m Run with [...]

Friday 081117

CrossFit Wynwood - CrossFitStrengthPower Clean (Take 25 min to build to a 3rm TnG )Conditioning Metcon (AMRAP - Rounds and Reps)12min AMRAP 4 Power Cleans (155/105) 8 Ring Dips 12 Front Rack Lunges (155/105)

Thursday 081017

CrossFit Wynwood - CrossFitCore WodMetcon (Time)5 rds 30/30 Flutter Kicks 15 Plyometric Push Up15min time capConditioning Metcon (4 Rounds for time)Every 4 minutes for 16 min (4 rds) 400m run (if your 400m is over [...]

Wednesday 080917

CrossFit Wynwood - CrossFitStrengthPush Press + Push Jerk + Split Jerk (Take 15 min to build to a heavy complex)Conditioning Metcon (Time)5 rds for time 50 DUBS 6 Man-Makers RX(35/20) RX+(50/35) 12 T2B

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