8/31/18 CrossFit WOD

August 31, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Power Cleans (increase each minute)   CrossFit WOD: 7 Rounds For Time 7 Power Cleans 14 Front Rack Lunges 7 Handstand Push Ups   Trunk: Good Mornings 3×10  

8/30/18 CrossFit WOD

August 31, 2018 No Comments Jake Sussman Uncategorized

Strength: 20 Mins to Build to a Heavy Front Squat   CrossFit WOD: 4 Rounds For Time 400m Run 20 Wall Balls 20 KB Swings   Trunk: Russian Twist 3×20

8/29/18 CrossFit WOD

August 31, 2018 No Comments Jake Sussman Uncategorized

CrossFit WOD: In a 3 Minute Window 30 Sledgehammer Strikes 10 Burpees Max Calorie Row with Time Remaining Rest 1 Minute 6 Rounds

8/28/18 CrossFit WOD

August 27, 2018 No Comments Jake Sussman Uncategorized

Strength: Push Press 3-3-3-3-3   CrossFit WOD: 5 Rounds For Time 200m Run 15 DB Hang Power Cleans 10 DB Push Press   Trunk: DB Side Bends 3×10 Each Side

8/27/18 CrossFit WOD

August 27, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 1 Power Snatch + 1 Hang Power Snatch (Start light and build)   CrossFit WOD: 12 Min AMRAP 4 Power Snatch 8 Toes to Bar 12 Jump Overs   Trunk: Weighted Sit Ups 3×12

8/26/18 CrossFit WOD

August 27, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Push Press   CrossFit WOD: With a Partner One Person Runs 400m Other Person does AMRAP of 1 DB Snatch 1 BURPEE 2 DB Snatches 2 BURPEES 3 DB Snatch 3 BURPEES… Immediately Switch 4 Rounds Each

8/25/18 CrossFit WOD

August 27, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Hang Power Cleans   CrossFit WOD: 3 Rounds For Time Run 800m 15 KB Swings 10 Burpees

8/24/18 CrossFit WOD

August 27, 2018 No Comments Jake Sussman Uncategorized

Strength: Deadlift 5 RM   CrossFit WOD: 4 Rounds For Time Run 400m 12 Deadlifts 21 Box Jumps

8/23/18 CrossFit WOD

August 27, 2018 No Comments Jake Sussman Uncategorized

Strength: 15 Mins to Build to a Heavy Push Jerk   CrossFit WOD: 5 Rounds For Time 15 Shoulder to Overhead 15 KB Swings 50 Double Unders   Trunk: Russian Twist 3×20

8/22/18 CrossFit WOD

August 27, 2018 No Comments Jake Sussman Uncategorized

CrossFit WOD: Every 3 Mins x 21 9 Burpees to Target 12 Calorie Row 18 Single Arm KB Front Rack Lunges