6/26/18 CrossFit WOD

June 25, 2018 No Comments Jake Sussman Uncategorized

Strength: 20 Mins to Build to a Heavy Back Squat   CrossFit WOD: 12 Min AMRAP 200m Run 20 Wall Balls 10 KB Sumo Deadlift High Pulls   Trunk: KB Side Bends 3×10 Each Side

6/25/18 CrossFit WOD

June 25, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Clean and Jerks (start light and build)   CrossFit WOD: 10 Min AMRAP 1 Clean and Jerk 1 Burpee Box Jumps 1 Clean and Jerk 1 Burpee Box Jumps 1 Clean and Jerk 1 Burpee Box Jumps… … 4,4, 5,5, and so on until the clock runs out   Trunk: Weighted Sit Ups 3×15

6/24/18 CrossFit WOD

June 25, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Hang Power Snatch   CrossFit WOD: 15 Min AMRAP 200m Run 10 Push Ups 15 Sit Ups 20 KB Swings

6/23/18 CrossFit WOD

June 25, 2018 No Comments Jake Sussman Uncategorized

Skill EMOM x 10 2 Front Squats (speed)   CrossFit WOD: 12 Min AMRAP 5 Burpees 10 Alternating DB Snatch 15 Goblet Squats

6/22/18 CrossFit WOD

June 25, 2018 No Comments Jake Sussman Uncategorized

Skill: 3 Position Power Clean Every 90 Seconds x 7 Sets   CrossFit WOD: 4 Rounds For Time Run 400m 21 Deadlifts 12 Pull Ups

6/21/18 CrossFit WOD

June 20, 2018 No Comments Jake Sussman Uncategorized

Strength: 15 Mins to Build to a Heavy Push Press   CrossFit WOD: 10 Min AMRAP 10 Push Press 15 KB Swings 30 Double Unders   Trunk: Sit Up Press 3×10

6/20/18 CrossFit WOD

June 20, 2018 No Comments Jake Sussman Uncategorized

CrossFit WOD: Alternating EMOM x 24 Minute 1: 12/10 Calorie Row Minute 2: 6 Double KB Front Rack Carries Minute 3: 10 Burpees

6/19/18 CrossFit WOD

June 20, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 1 Power Snatch (reps 5-10 heavy)   CrossFit WOD: 5 Min AMRAP 3 Power Snatch 5 Toes to Bar 7 Box Jumps Rest 1 Minute 3 Rounds   Trunk: Good Mornings 3×10

6/18/18 CrossFit WOD

June 18, 2018 No Comments Jake Sussman Uncategorized

Strength: Back Squat 3-3-3-3-3   CrossFit WOD: 12 Min AMRAP 200m Run 10 Hang Squat Cleans (BB’s, DB’s or KB’s) 5 Deficit Handstand Push Ups   Trunk: Weighted Sit Ups 3×10

6/17/18 CrossFit WOD

June 18, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Push Press   CrossFit WOD: 5 Rounds For Time Run 400m 15 KB Sumo Deadlift High Pulls 15 Box Jumps