Crossfit Top Stories

STRENGTH: Work up to 80% of 1 RM Deadlift or about 10# heavier than 41 then: 20 min EMOM -3 Deadlift @ 80%  -5 Box jumps at high ~30 24 -10-15 ft HS walk 25m Bear Crawl -REST REQUIRED by the C..

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STRENGTH: Every 2 min x 5 sets 3 Strict Press @ 75% WOD: 15 min AMRAP 7 HSPU 8 Chest-2-Bar Pull-ups 15 V-ups REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLI..

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STRENGTH: Every 3 min -5 sets 10 Back Squats @65%  Or 10# heavier than on 39  Partner WOD: 9 min AMRAP 60 DU 30 Double DB Box step overs 5035 *share work as desired *one partner works at a time ..

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Tony Today's schedule6:15a: All Levels CrossFit- Beck 7:30a: All Levels CrossFit- Beck 8:45a: Open Gym- Michael 12n: All Levels CrossFit- Michael 12n: Zoom CrossFit- Michael 1:15p: Open Gym- Micha..

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WOD: 5 rounds for time 5 Burpees 20 Air Squats 5 Burpees 20 KBS 5335 5 Burpees 20 Alternating Lunges 5 Burpees 10 Toes-to-bar *30 min cap* REQUIRED by the City of San Francisco: Short COVID-19 Ques..

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A: EMOM 4 Snatch high pull Hang power snatch light-mod warm-up weight B: Every 90 sec x 9 sets Power Snatch 3-3-3-2-2-2-1-1-1 Rest 3 min, then: C: EMOM 4 Clean high pull hang power clean Light-m..

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STRENGTHSKILL: Split jerk drills then, 12 min to find a heavy 1 rep split jerk off rack WOD:  5 min AMRAP, 2 min rest -2 cycles 5 Hang Power Cleans   5 Shoulder-to-Overhead 10 Push ups Lv1: 7555 L..

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STRENGTH: Every 2 min for 5 sets 2 Back Squats @ 80% WOD: 2 min on 1 min off- 6 rounds Row 1210 cal then, Overhead Squats for reps in remaining time Score = total reps Lv1: 6545 Lv2: 9565 Lv3: 115..

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