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De-Load Week

CrossFit Wynwood - C.B.C. WynwoodView Public WhiteboardClean & Jerk ComplexOn the 1:30 x 7 Sets 1 PC 1 Front Squat 1 Push Jerk 1 Cluster *Small Jumps in WeightMetcon (Time)"Rack City" 10 PC (155/105); (115/75) [...]

Friday 01/31/2020

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthOverhead Squat (1RM Overhead Squat )MetconMetcon (AMRAP - Reps)3 MIN to complete 2 rounds of 10 Power Snatches (95/65)(75/45) 10 burpees over the bar If you complete the 2 rounds [...]

Thursday 01.30.2020

CrossFit Wynwood - CrossFitView Public WhiteboardConditioning Metcon (4 Rounds for time)4 Rounds E3MOM 400m RunMetconMetcon (No Measure)Minute 1: 12 push ups Minute 2: 15 kettle bell swings Minute 3: 12/10 calorie row Minute 4: 15 [...]

Wednesday 01.29.2020

CrossFit Wynwood - CrossFitView Public WhiteboardMetconMetcon (Time)In teams of 2 50 bike calories 50 t2b 40 deadlifts (225/155)(175/105) 200 double unders 50 bike calories 50 t2b 40 deadlifts (225/155)(175/105) 50 bike calories

Tuesday 01.28.2020

CrossFit Wynwood - CrossFitView Public WhiteboardGymnasticsPull-ups (Max Strict Pulls)Attempt at Max reps Strict pull ups *chin must clear the bar *no Kipping or butterflyConditioning1000m Row (Time)Max Effort 1000m RowMetconMetcon (Time)10-9-8-7-6-5-4-3-2-1 Chest to bar pull-ups Power [...]

Monday 01/27/2020

CrossFit Wynwood - CrossFitView Public WhiteboardStrengthBack Squat (4x5 )Warm up to your 65 % of your 1RM Then complete the following 1x5@70% 1x5@75% 1x5@80% 1x5@85% Use the 1RM weight that we found during the testing [...]

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