WOD

(Teams of 2)

75 Cal Row

100 DB Snatch (50/35)

150 Double Unders

100 KB Swing (53/35)

75 Cal Row

- Rest 5 min -

100 Cal Bike (Switch every :45)

Michael DeMarcoComment

STRENGTH

Every :90 x 8 Rounds

1 Clean + 2 Split Jerks

 

WOD

12-9-6-3 

Cluster (135/95)

20 Wall Balls (20/14)

 

Michael DeMarcoComment

WOD

For Time:

1K Row

-then-

2 Rounds

30 Hang Power Snatch (75/55)

30 Box Jumps (24/20)

 

STRENGTH

4 Rounds

a. Dumbbell Bench (1-1-2)      6 reps

b. Single Arm KB Row    8 reps per arm

c. Banded Lat Pulldown     12 reps

Michael DeMarcoComment

WOD

2 Rounds

AMRAP 4

400m Run

Toes 2 Bar

- Rest 2 min -

AMRAP 4

10 Deadlifts (275/195)

15 Handstand Push-ups

- Rest 2 min -

 

MIDLINE

Back Extensions 3 x 15

Weighted V-ups 3 x 15

L-sit/Ring Support 3 x :45

Michael DeMarcoComment

STRENGTH

Back Squat

Work up to a heavy 3

(:2 pause at each rep)

 

WOD

4 Rounds for time

15/12 Cal Bike

12 Bar Facing Burpees

9 Front Squats (155/105)

(:90 rest after each round)

Michael DeMarcoComment

Congratulations to Cathy M. and her partner Mario on their second place finish at CrossFit Shrewsbury's Partner Palooza!


STRENGTH

Power Snatch

Work up to a heavy 2 position

(Above knee + below knee)

 

WOD

(CrossFit.com Wednesday 170614) 

12 Minutes:

1 minute of Double Unders

1 minute of Alternating DB Snatch (50/35)

2 minutes of Double Unders

2 minutes of Alternating DB Snatch 

3 minutes of Double Unders

3 minutes of Alternating DB Snatch 

 

Michael DeMarcoComment

WOD

(Teams of 2)

3 Rounds for time

60 Wall Balls

50 Box Jumps

40 Power Snatch (95/65)

15 Synchro Bar Facing Burpees

 

 

Michael DeMarcoComment