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...
Skill Kettle bell warm up Strength From a rack Snatch grip push press-snatch balance-overhead squat 1-1-1-1-1-1-1-1 Keep tall people away from the wall WOD EMOTM 12 Snatch Muscle up
Strength Hang clean 3-3-3-3-3-3 Skill Muscle up progressions WOD Death by burpees
Strength DB snatch 2-2-2-2-1-1-1 Back squat max reps at 85% of 1rm Skill Double unders 5 minutes max reps WOD 60 hr push ups 50 double unders 40 sit ups 100 oh lunges (total) 40 sit ups 50 double unde ...
Strength Clean-lunge-lunge 1-1-1-1-1-1-1-1-1 Skill Pull ups Strength 2 Pull ups 2-2-2-2-1-1-1 WOD Amrap 6 15 shoulder to oh 15 pull ups
Strength High hang snatch 1×3 @ 50% 1×3 @ 60% 2×3 @ 70% Front Squat 1×6 Reps @ 55% 1×8 Reps @ 65% 2×6 Reps @ 75% 2×3 Reps @ 82.5% Skill Hspu practice or movement pre ...
Warmup hollow body rocks/superman rocks Skill: kipping Strength: snatch grip deadlift Wod: burpee back squat burpee
Strength Complex Squat clean-front squat-front squat-jerk 1-1-1-1-1-1-1-1-1-1 Skill Ring dip WOD 3 rounds Squat 1 minute Sit-up 1 minute Push up 1 minute
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
CrossFit 716 Buffalo