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Tuesday

CrossFit Wynwood - CrossFitGymnasticsStrengthWeighted Pull-Ups (3x3)GymnasticsEMOM 12minStrict Pull Up 3 Strict HSPU 3Advanced athletes 5x5 across the 12min EMOMMetconMetcon (Time)Wodapalozza Online Qualifier Workout 3 20 min Time Cap 4rds for time 21 Pull Ups 15 [...]

Monday

CrossFit Wynwood - CrossFitStrengthBack Squat (3 x 10) @70% of 1rmConditioning Metcon (Time)For Time: 21 -15 - 9 Deadlift (185/135) Burpees over bar 7-5-3 Power Cleans (185/135) Burpess over bar *21 deadlift - 21 burpees [...]

Saturday

CrossFit Wynwood - CrossFitConditioning Metcon (Time)In teams of 3 complete for time: 300 DUBs (scale to 300 singles) 150 DB Snatch (50/35) 300m Run (everyone together) 150 KB Swings (53/35) 30ft Hand Stand Walk (scale [...]

Friday

CrossFit Wynwood - CrossFitStrengthStrict Press (5-5-3-3-1-1-1-1)*From Rack *Go up in weight each set until the singles, then maintain same weight acrossConditioning Metcon (Time)7 Rds for time: 8 S2OH (135/95) 16 Push Ups 24 Air Squats

Thursday

CrossFit Wynwood - CrossFitStrengthWeighted Step-ups (8x8 for 3 sets)Weighted -DBs- Lateral Step Ups on Box (24/20) 8 on each leg for 3 sets *Hold the DBs in the front rack position, full grip on DB)Conditioning [...]

Wednesday

CrossFit Wynwood - CrossFitStrength3 Position Clean (Floor, below knee, above knee)*Build to a max complex *Focus on patience during the 1st pull for positions 1 & 2, then dropping quickly under the barConditioning Metcon (AMRAP [...]

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