The shortcut to results is INTENSITY
It does not matter how fast you start... it is how strong you finish.
Only those who risk going to far can find out how far one can go...
Strength Good mornings Rope climbs Skill Pull up practice WOD 4rft 10 pull ups 20 wall balls
Strength OHS Back squat Skill Box jump practice WOD Amrap 5 4 ub hang cleans 5 burpee box hops
Strength Split press Jerk Skill Pistol WOD EMOTM 20 Pistols Double unders
Strength Hang Snatch Below the Knee Hang Clean Below the Knee Skill hspu progressions hs walking progressions WOD Amrap 8 15 snatches 7 hspu
Strength Front Squat Snatch pull Skill Muscle up WOD Fran 21-15-9 Thruster pull up
Skill Clean prep Strength 2 rm squat clean Workout 5 min ascending ladder Squat clean Shuttle sprint
Skill Snatch Strength 3rm snatch WOD 4 snatches 6 thrusters 8 oh squats 16 pull ups 20 hspu 16 pull ups 8 oh squats 6 thrusters 4 snatches
Skill 10 minute squat test Strength Plank hold for max time WOD 2 minutes each for max reps Sit-ups Lunges Push ups Double unders
Happy thanksgiving WOD 1 5 RFT 50 squats 40 jumping jacks 30 chair dips WOD 2 Every hour on the hour that you are awake complete 10 burpees If you miss an hour you must make it up.
Skill Kettle bell warm up Strength Strict press 5-5-5-5-5 WOD Amrap 5 5 jerks 10 front squats 5 pull ups
CrossFit 716 Buffalo