• 24APR
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    Saturday 150425

    CrossFit Wynwood – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch

  • 23APR
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    Friday 150424

    CrossFit Wynwood – CrossFit Strength Every 2 minutes for 10 minutes (5 sets) Back Squat (Follow Chart Below) Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 2 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Back Squat

  • 22APR
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    Thursday 150423

    CrossFit Wynwood – CrossFit Metcon In Teams of Two Metcon (4 Rounds for reps) Four rounds for max reps of 60 seconds of Kettlebell Swings (32/24 kg) Rest 60 seconds 60 seconds of Push-Ups Rest 60 seconds 60 seconds of Box Jump-Overs (24″/20″) Rest 60 seconds 60 seconds of Push Press (115/75 lbs) Rest 60

  • 21APR
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    Wednesday 150422

    CrossFit Wynwood – CrossFit Gymnastics Weighted Pull-Ups (Take 12 minutes to find 1RM.) any grip of your choice – supinated, mixed or pronated are all acceptable. *Scale Practice Pull-Up negatives with 6 sec decent. Perform 2-3 reps at a time. When the clock hits 12 minutes…Continue Strict Pullups (3 minute AMRAP ME (any grip)) *Scale

  • 20APR
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    Tuesday 150421

    CrossFit Wynwood – CrossFit Strength Every 2 minutes for 16 minutes (8 sets) Front Squat (8×2-3 reps) Build over the course of the eight sets to today’s heaviest triple or double. Metcon Metcon (Time) Three rounds for time of Run 400 Meters *30 Double-Unders 15 Deadlifts (225/135 lbs)*Scale DU for 60 singles. 15 minute TIME

CrossFit Wynwood - CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon

Teams Of Two

Metcon (AMRAP - Rounds and Reps)

20 minute AMRAP

5 *Squat Snatches (115/80 lbs)

1 Rope Climb 15ft
One Athlete completes a full round, while the other rests.

*If Technique on squat snatches is not there yet, Power Snatches or DB/KB Snatches 5 ea. arm are acceptable.