• 23MAY
    0 Comments

    Tuesday 052416

    CrossFit Wynwood – CrossFit Weightlifting Deadlift + Hang Clean + Power Clean (1 Deadlift + 1 Hang Clean + 1 Power Clean) 15 min to build to heavy complex of: Conditioning Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 12– Pull Ups 9 – Box Jumps 24/20 6– Squat Clean 115/75

  • 20MAY
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    Saturday 052116

    CrossFit Wynwood – CrossFit Conditioning Metcon (Time) In teams of 3: 15 Rounds 6 – Deadlift RX: 115/75 7 – Thrusters 8 – S2OH*Each partner must complete a full round, then switch.

  • 19MAY
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    Friday 052016

    CrossFit Wynwood – CrossFit Warm-up Warm-up (No Measure) In Partners: Barbell Warm Up 5 Deadlifts Air Squats –Switch– 5 Power Clean Push Ups –Switch– 5 F. Squats Shoulder Taps –Switch– 5 Hang Squat Clean Sit at bottom of Squat –Switch– 5 Split Jerk Strength Clean and Jerk (16 min to Establish a 1 rep max

  • 18MAY
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    Thursday 051916

    CrossFit Wynwood – CrossFit Warm-up Warm-up (No Measure) In Teams of Two: Row 100 meters Max Hi to Low Plank –Switch– Row 200 meters Max Hollow Rocks –Switch– Row 300 meters Max MTN CLimbers –Switch– Row 500 meters Max Russian Twists (25/15 plate) –Switch– Conditioning Metcon (AMRAP – Reps) 4 Rounds for Total Reps: 1

  • 17MAY
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    Wednesday 051816

    CrossFit Wynwood – CrossFit Gymnastics Pull-ups (3 Sets for Max Reps) Rest exactly 2:30 minutes after each set. – Beginner: 5×5 Negative (Descents) Jump and hold chin over bar then perform a 3 count descent. – Option B: 5 x 6 Ring Rows w/2 sec pause w/rings at chest. Conditioning Metcon (3 Rounds for reps)


CrossFit Wynwood - CrossFit

Weightlifting

Deadlift + Hang Clean + Power Clean (1 Deadlift + 1 Hang Clean + 1 Power Clean)

15 min to build to heavy complex of:

Conditioning

Metcon (AMRAP - Rounds and Reps)

12 MIN AMRAP

12– Pull Ups

9 – Box Jumps 24/20

6– Squat Clean 115/75