QuickFit Warm Up:2rds 10m Duck Walk 5/5 Goblet Curtsy Squat 10 Active Scap Depressions WOD:Buy In: 500m Row 50 Wall Balls 20/20 DB Snatch (35/20) 30 DB Cleans 20 Pull-ups 10 DB Squats Cash Out: 500m Row *15min Cap* CrossFit: Warm Up:Squat Prep 3rds 10m Duck Walk 5/5 Goblet Curtsy Squat 5 Tempo Back Squat…

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QuickFit Warm Up:2rds 10m/side Lateral Tall Plank Crawl 10/10 DB OH Press 5 Tempo 3311 Squat WOD:15min AMRAP 30 Cal Row 30 DB Snatches 30 Wall Balls 30 Situps *10 Burpees b/t movements CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds 10m/side Lateral Quadruped Crawl 10/leg Wall Deadbug 5 Tempo Barbell Deadlift (3131) (Build) Strength:…

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CrossFit Warm Up:Shoulder Prep 3 rds (10:00 cap) 10 m Crab Walk 5/5 Slow Negative StepUps 1 Clean Complex Strength: Floor Press 4 x 6 (Straight) *Weight from 2.7.20* WOD:1,2,3…8…3,2,1 Clean and Jerk (135/95) Box Step Over QuickFit Warm Up:2 rds (5:00 cap) 10 m Crab Walk 5/5 Slow Negative StepUps 10 DB High Pull…

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CrossFit Warm Up:OH Shoulder Prep 3 rds (10:00 cap) 5 Vertical Jumps (as high as possible) 10 T2B Progression 1 From Floor Snatch Complex (Build) Strength: Power Snatch 4 x 5 (Build) *Must be T&G* WOD:18min EMOM Min 1: 2 Hang Snatch + 2 Pw Snatch (Build) Min 2: 4 High Box Jumps (30/24) Min…

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QuickFit Warm Up:2rds – 5:00 cap 5 Burpee Tuck Jump 5/5 DB Snatch (Build) 10 PVC Prone Liftoff to Behind the Neck Press Partner WOD: 10rds 7/7 Alt. DB Snatch 14 Ring Rows 7 Burpee Over Box *Alternate movements CrossFit: Warm Up:Wrist/Shoulder Prep – coaches choice 3rds – 10:00 cap 5 Burpee Tuck Jump 5/5…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (12:00 time cap) :20 Handstand Hold 10 Tall Kneel Anti-Extension Press* 10 Banded High Row to External Rotation** 12/side Miniband Sidestep on Toes 5 Barbell Strict Press (build) Strength:10min EMOM Min 1: 1 Strict Press (Build) Min 2: 6 Ring Rows *Feet Elevated* WOD:10min AMRAP 10/10 DB Snatch…

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CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (6:00 time cap) 5 Downward Dog 10 90/90 Banded Y’s 5 Snatch Grip Behind Head Push Press -THEN- 3×5 Barbell Hang Squat Snatch (build) Strength: SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:5rds 5 Snatch @ 75% 5/5 Rot. Ball Slams 15 KBS – Russian (AHAP) Rest :60…

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CrossFit Warm Up:Run/Row/AB/DU before Whiteboard 3 rds (9:00 time cap) 8 Banded Bent Hollow/Hollow Pullover 8/arm 1/2 Kneel Bottom-up KB OH Press 10 Frog Pumps 3-5 Barbell Strict Press (build) Strength: Strict PressLevel 1: 3×5 (+5lbs)Level 2: Find a Heavy 5, then MR @80% WOD:5rds 12 DB Press (50/35) 5/5 DB Step Up 8 T2B…

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QuickFit Warm Up:2 rds 10 Ring Face Pulls 10 High Pull to External rotation to OH Press (10# or < DB/plate) 10 Air Squats WOD:Every 3min x 5 250m Row 10/10 DB Snatch CrossFit Warm Up:Run/Row/AB/DU EMOM 9:00 1) 8-10/side Quadruped Banded Thoracic Rotations 2) 6-8/leg KB/DB Single Leg RDL 3) 2 laps Snap SkipsTHEN3×6-8…

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CrossFit Warm Up:Run/Row/AB/DU 5x (with PVC) 4-Position Snatch Complex: Power position to snatch Mid thigh to snatch Knee to snatch Full snatch3x (building each round) 5 Barbell Snatch Grip Shrugs 5 Barbell Snatch Lift Off 5 Barbell Snatch Pull Strength: Power SnatchLevel 1: TechniqueLevel 2: Sets of 3-4 (build) WOD:For Time 10-8-6-4-2G2OH (135/95) 50-40-30-20-10Double Unders…

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