Tags » Palmetto

WOD Thursday June 21st

Warm up: 15 Back extensions / 15 Banded row / 15 straight arm band pulldown

  1. Pendlay row: 5 x 8

2. 2 Rounds for time: 6 more words

CrossFit

WOD Wednesday June 20th

Warm up: Empty bar work

Every 20 seconds for 10 sets: 1 Power clean

Rest 1 minute add some weight

Every 30 seconds for 10 sets: 1 Power clean… 44 more words

CrossFit

WOD Tuesday June 19th

Warm up: 2 minute row / 20 pushups

  1. 5 sets of 1 strict press + 5 Push press

2. 3 Rounds for time of:

30 1.5 / 1 pood kb snatches

45 Calorie row

60 Double unders

CrossFit

WOD Monday June 18th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds

  1. Every 90 seconds for 10 sets: 1 Pause squat + 2 Back squats…
  2. 37 more words
CrossFit

WOD Friday June 15th

Warm up: Empty bar work

  1. Hang snatch x 3 x 6 sets

2. 10 rounds for time:

1 Heavy ass snatch

2 High ass box jumps… 9 more words

CrossFit

Thursday June 14th

Warm up: 3 Rounds of 6 Pushups / 6 Mountain climbers / 6 tuck jumps

  1. Parallette Pass throughs: 5 x 5

2. Weighted pullup: 5,5,3,3,1,1… 23 more words

CrossFit