A. WOD
8 AMRAP :
12 Alt DB Snatch (50/35)
8 box Jump over (24/20")
4 Strict HSPUScoring: Not Scored
B. After Wod
Take 10:00 to find Your heavy complex :
1 Deadlift
1 Clean
1 ThrusterScoring: Not Scored
A. WOD
B. After Wod
September 30, 2022 – CrossFit for Health
A. PART A
Weight Pull Up : 1 Rep MaxScoring: Not Scored
B. PART B : 1911
For Time :
50 Pistols
25 Pull Ups
40 Pistols
20 Pull Ups
30 Pistols
15 Pull Ups
20 Pistols
10 Pull Ups
10 Pistols
5 Pull UpsScoring: Not Scored
September 29, 2022 – CrossFit for Health
A. "Hang In There Partner"
EMOM (with a Partner) in 20 minutes
– 5 American Kettlebell Swings (24/16)
– 5 Burpees
While partner hangs from Pull-Up BarScoring: Not Scored
B. Stretch
https://www.youtube.com/watch?v=l2YS1Anq1ycScoring: Not Scored
September 28, 2022 – CrossFit for Health
A. STRENGTH
Squat Snatch (5X3) :
5 Sets of 3 @ 70-75%Scoring: Not Scored
B. “KELLY”
5 Rounds For Time:
400m Run or 24/18cal Bike or 30/24 Row
30 Box Steps (24"/20")
30 Wall Balls (20/14)
*Score = Time it takes to complete the workout
*[32 Minute Cap]Scoring: Not Scored
September 27, 2022 – CrossFit for Health
A. STRENGTH
Clean and Jerk
5 Sets:
3 Squat Cleans + 1 Push JerkScoring: Not Scored
B. WOD
3 Rounds For Time [25 Minute Cap]:
20 Lateral Barbell Burpees
20 Hang Power Cleans (115/85)
100 Double Unders / 300 Single Under
Rest 1 Minute Between RoundsScoring: Not Scored
September 26, 2022 – CrossFit for Health
A. STRENGTH
Back Squat (3X6)
3 Sets : 6 Reps @ 65-70% Of 1 RM
*4-5 Second Isometric
*[12 Minute Cap]Scoring: Not Scored
B. "Abomination"
AMRAP 15:
21 Sit-ups
15/12cal Row or 12/9cal Bike or 200m Run
9 Dumbbell Thrusters (50's/35's)
*Score = Rounds + RepsScoring: Not Scored
September 24, 2022 – CrossFit for Health
A. Push / Pull Accessory
5 Rounds :
8-10 Strict Press
8-10 Barbell Bent Over RowScoring: Not Scored
B. WOD
For Time
21-15-9 :
Single DB Hang Power Clean(50/35)
Single DB Push Press(50/35)
Box Jump (30'/24')Scoring: Not Scored
September 23, 2022 – CrossFit for Health
A. STRENGTH
-DEADLIFT
3 Sets :
4 Reps @ 75-80%
*3 Second EccentricScoring: Not Scored
B. WOD
AMRAP 12:
3 Wall Walks
1 Deadlift (225/155)
3 Wall Walks
2 Deadlift (225/155)
Continue with this pattern, adding 1 Deadlift after every round.Scoring: Not Scored
September 22, 2022 – CrossFit for Health
A. WOD
[Teams of 2]
AMRAP 30:
12 Toes to Bar
20 Renegade Row (50's/35's)
*Partners Switch After 500/400m Row or 24/18cal Bike
*Score = Rounds + RepsScoring: Not Scored
September 21, 2022 – CrossFit for Health
A. STRENGTH
Build To a Heavy Sets of Barbell Complex :
5 Sets of 1 Power Clean + 3 Push Jerks
*Score = Heaviest LoadScoring: Not Scored
B. WOD
10 Rounds For Time:
3 Clean and Jerks (155/105)[70/48]
4 Burpees
1 Round of "Cindy" : (5 Pull up+ 10 Push Up+ 15 Air SQ)Scoring: Not Scored