5/1/18 CrossFit WOD

April 30, 2018 No Comments Jake Sussman Uncategorized

Skill: 1 Power Snatch + 2 Overhead Squats Every 90 Seconds x 7 Sets (start light and build)   CrossFit WOD: 5 Rounds For Time Run 400m 10 Overhead Squats 10 Pull Ups

4/30/18 CrossFit WOD

April 29, 2018 No Comments Jake Sussman Uncategorized

Strength: 15 Mins to Build to a Heavy Hang Power Clean   CrossFit WOD: 12 Min AMRAP 20 KB Swings 12 Burpee Jump Overs   Trunk: KB Side Bends 3×10 Each Side

4/29/18 CrossFit WOD

April 29, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Hang Power Snatch   CrossFit WOD: 3 Min AMRAP 3 Hang Power Snatch 6 Push Ups 9 Air Squats Rest 1 Minute 5 Rounds

4/28/18 CrossFit WOD

April 29, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Clean and Jerks   CrossFit WOD: 12 Min AMRAP Run 200m 10 Power Cleans 5 Push Jerks

4/27/18 CrossFit WOD

April 26, 2018 No Comments Jake Sussman Uncategorized

Strength: 20 Mins to Build to a Heavy Deadlift   CrossFit WOD: 6 Rounds For Time 10 Deadlifts 20 Wall Balls 30 Double Unders

4/26/18 CrossFit WOD

April 25, 2018 No Comments Jake Sussman Uncategorized

Strength: Push Jerk 3-3-3-3-3   CrossFit WOD: 10.9.8.7.6.5.4.3.2.1 Reps For Time Left Arm DB Hang Clean and Jerks Right Arm DB Hang Clean and Jerks Ball Slams *10 Lunges with Medicine Ball After Each Round

4/25/18 CrossFit WOD

April 24, 2018 No Comments Jake Sussman Uncategorized

CrossFit WOD: In Teams of 3 One Person Row 250m One Person does 25 Sit Ups One Person does 20 Double KB Swings Rotate when the work is complete. Cannot lap a teammate. 20 Minutes.

4/24/18 CrossFit WOD

April 23, 2018 No Comments Jake Sussman Uncategorized

Skill: 3 Position Power Clean Every 90 Seconds x 7 Sets (build to heavy set)   CrossFit WOD: 12 Min AMRAP 12 Burpees 9 Hang Power Cleans 6 Toes to Bar   Trunk: Russian Twist 3×20

4/23/18 CrossFit WOD

April 22, 2018 No Comments Jake Sussman Uncategorized

Strength: Front Squat 5-5-5-5   CrossFit WOD: 5 Rounds For Time Run 400m 15 Box Jumps   Trunk: Weighted Sit Ups 3×10

4/22/18 CrossFit WOD

April 22, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 3 Deadlifts (speed)   CrossFit WOD: 12 Min AMRAP 10 Sumo Deadlift High Pulls 15 Shoulder to Overhead 20 Russian Twist