by MTCF | Mar 5, 2024 | WOD
Strength: Power Clean In 12:00 Establish a Heavy Double drop and reset WOD: RX: 2x AMRAP 4 / 2:00 Rest 3 Power Cleans 155/105 6 CTB Pull Ups 9 Bar Facing Burpees Fitness: 2x AMRAP 4 / 2:00 Rest 3 Dumbbell Power Cleans 35/25s 4 Pull-Ups (any way) 5 Dumbbell Facing...
by MTCF | Mar 4, 2024 | WOD
Strength: Back Squats Every 2:00 for 10:00 3-3-3-3-3 WOD: RX: 5 Rounds 2 Wall Walks* 15 S-DB Dumbbell Front Squats 50/35 60 Double Unders 1:00 Rest 15 Min Cap *Add 2 Wall Walks each round (2/4/6/8/10) Fitness: 5 Rounds 1 Wall Walks (best effort) 10 Dumbbell Goblet...
by MTCF | Mar 3, 2024 | Uncategorized
Strength: Barbell complex In 12:00 Build to a heavy complex: 1 Deadlift 1 Hang Clean 1 Shoulder To Overhead WOD: RX: “DT” 5 Rounds 12 Deadlift 155/105 9 Hang Power Cleans 6 Push Jerk Then Immediately following DT: 600m Run Fitness: Dumbbell...
by MTCF | Feb 29, 2024 | Uncategorized
CrossFit Open 24.1 For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over...
by MTCF | Feb 28, 2024 | WOD
WOD: EMOM 25 1 – 16 Alternating Lunge Steps 2 – 16 S-DB Push Press (8/side) 3 – 16 Air Squats 4 – 16 Alternating S-Leg V-Ups 5 – Rest
