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Wednesday 013019

CrossFit Wynwood - CrossFitView Public WhiteboardWarm-upExtended Warm-Up (12:00) 3 Sets 1 Snatch Deadlift 1 Hang Muscle Snatch 1 Hang Power Snatch + 1 Paused Overhead Squat 1 Hang Squat Snatch > Keep load light & [...]

Tuesday 012919

CrossFit Wynwood - CrossFitView Public WhiteboardSkillWith 15:00, practice progressions and improve the "Ring" Muscle-Up or Pull Up Warm Ups (Within 15:00) 2 Sets 15 Banded Lat Pulldowns 0:15 Hold Top of Dip (Low Rings or [...]

Monday 012819

CrossFit Wynwood - CrossFitView Public WhiteboardBack Squat (Every 1:30 x 3 Reps)Every 1:30 for 10:30, perform 3 Back Squats. > Build in weight for the first 4 sets, then hold for the remaining 3 sets [...]

Saturday 012619

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Teams of 2... AMRAP x 20:00 8 Pull Ups 8 Burpee Over Bar 8 Push Press (95/65) | (65/45) + 400m Run> Partner 1 completes [...]

Friday 012519

CrossFit Wynwood - CrossFitView Public WhiteboardDeadlift (3RM)In 12:00, work up to a heavy set of 3 Deadlifts > May use a mixed grip > Steady descent, avoid banging the bar > May touch n' go [...]

Thursday 012419

CrossFit Wynwood - CrossFitView Public WhiteboardMetcon (3 Rounds for reps)AMRAP x 6:00 10 Alt. DB Snatch 8 Burpees Rest 2:00 AMRAP x 6:00 10/8 Cal Row 8 Burpees Rest 2:00 AMRAP x 6:00 8 Toes [...]

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