Author: wildhorizonscrossfit

Skill:

Clean Variations

WOD:

21 Min AMRAP

15 Wall Ball 20/15#

9 Pull Ups

3 Power Snatches 135/95#

Strength:

Thrusters

5-5-3-3-1-1

WOD:

3 Rounds For Time

10 OH-Squats 95/65#

10 Front Squats 95/65#

10 Deadlift 95/65#

400m Run

WOD:

NO COACH

For Time

400m Burpee Broad Jumps

WOD:

CrossFit Open WOD 12.3

18 Min AMRAP

15 Box Jumps 24/20″

12 Push Press 115/75#

9 Toes To Bar

Skill:

KB/DB/BB Snatches

WOD:

50-40-30-20-10

Wall Ball 20/15#

400m Run In Between Sets

Strength:

Power Clean

3-3-2-2-1

WOD:

15 Min AMRAP

200m Run

3 Power Cleans @ 80%1RM

6 Toes To Bar

9 Push Ups

12 Ab Mat Sit Ups

15 Air Squats

Skill:

Wall Balls/Thrusters

WOD:

Fran

21-15-9

Thrusters 95/65#

Pull Ups

Skill:

Snatch Grip Deadlift

8×3

WOD:

2 Rounds For Max Reps

1 Min Hand Release Push Ups

1 Min Rest

1 Min Pull Ups

1 Min Rest

1 Min Sumo Deadlift @ 50% 1 RM

1 Min Rest

1 Min Box Jumps 24/18″

1 Min Rest

Strength:

Bulgarian Split Squat

5-5-5-5-5

WOD:

6 Rounds For Time

1000/600# Ground To OH (Athlete chooses the weight and the method)

20 Double Unders

WOD:

NO COACH

5 Min AMRAP

20 Lunge Steps

10 Push Ups

10 Grasshoppers (L/R = 1)