Skill: 10 min Dubs Then 2 min max dubs Metcon: “Big Gulp” 4RFT 8 thrusters (135/95) 35 dubs 8 burpees
Strength: 15 min Back Squat 7-7-5-5-3-3-1-1 Metcon: “Bubble Butt” 4RFT 20 front rack KB lunges (53/35) 15 box jumps 25 KBS
“Jenkins” This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015. With a partner split as need but run together AMRAP…
Skill: Everything Kipping Pull ups/C2B/BMU/T2B Metcon: “Big Kid” 3RFT 10 athlete level pull ups 20 D B snatches (5035) 400 m run
Strength: 25 min Split Jerk from Rack Accessory: 20 min Behind neck push press 4 x 5 building Front raise 4 x 10 Lateral raise 4 x 10 Hollow rocks 4 x 20
Mobility: 10 min Metcon: “Piece of Pie” E4MOM20 20 KBS (53/35) 15/12 cal row 10 thrusters (75/45) 5 BBJO Post Wod Mobility: 10 min
Strength: 20 min Deadlift 7-7-5-5-3-3-1-1 Metcon: “Flat Soda” AMRAP 12 15 Deadlifts (185/135) 10 lateral burpees 15 T2B LV1(135/95) kipping knee ups Lv2(115/85) knee raises
Oly SKill: 15 min Drop Snatch 3 x 3 (stay light or empty bar) Snatch Balance 3 x 2 (mod weight) Heaving snatch Balance 4 x 1 (mod to heavy) Oly: 10 min to find heavy squat snatch Metcon: EOMOM 12 Min 1) 2 squat snatch @ 70% Min 2) 20s AB sprint
9AM “Poitras” In 31 minutes Buy in 42 cal AB Then AMRAP 7 strict pull ups 4 deadlifts (335/225) 18 push ups 400 m run Every other run carry 48/36# 10AM Conditioning. This class is open to all levels!
Oly: power/squat clean EMOM to failure or 15 min *men add 10# total every round *women add 5# total every round Metcon: EOMOM 12 Min 1) 12/9 cal row Min 2) 2 cleans @ 85%