10/30/18 CrossFit WOD

October 30, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 1 Power Snatch + 2 Hang Power Snatch   CrossFit WOD: 4 Rounds For Time 400m Run 12 Hang Power Snatch 12 Dips   Trunk: Weighted Sit Ups 3×12

10/29/18 CrossFit WOD

October 30, 2018 No Comments Jake Sussman Uncategorized

Strength: Back Squat 3-3-3-3-3   CrossFit WOD: 12 Min AMRAP 7 Heavy KB Swings 7 High Box Jumps 7 Chest to Bar Pull Ups   Trunk: KB Side Bends 3×10 Each Side

10/28/18 CrossFit WOD

October 30, 2018 No Comments Jake Sussman Uncategorized

Skill: Pull 1 Deadlift Every 30 Seconds x `12 Mins   CrossFit WOD: 5 Rounds For Time 400m Run 30 Lunges 20 Sit Ups 10 Push Ups

10/27/18 CrossFit WOD

October 30, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Front Squats (speed)   CrossFit WOD: 4 Rounds 30 Seconds Max Rep Burpees 30 Seconds Rest 30 Seconds Max Rep KB Sumo Deadlift High Pull 30 Seconds Rest 30 Seconds Max Rep Jump Overs 30 Seconds Rest 30 Seconds Max Calorie Row 30 Seconds Rest

10/26/18 CrossFit WOD

October 30, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 3 Touch and Go Power Cleans (adjust weight as needed)   CrossFit WOD: 5 Rounds For Time 10 Handstand Push Ups 20 Alternating One Arm DB Power Cleans 30 Double Unders   Trunk: DB Side Bends 3×10

10/25/18 CrossFit WOD

October 30, 2018 No Comments Jake Sussman Uncategorized

Strength: Back Squat 3-3-3-3-3   CrossFit WOD: 15 Min AMRAP Run 400m 15 KB Swings 10 Left Arm KB Thrusters 10 Right Arm KB Thrusters

10/24/18 CrossFit WOD

October 30, 2018 No Comments Jake Sussman Uncategorized

CrossFit WOD: Tabata Hang Power Snatch Rest 1 Minute Tabata Push Ups Rest 1 Minute Tabata Ring Rows Rest 1 Minute Tabata Sit Ups Rest 1 Minute Tabata Row    

10/23/18 CrossFit WOD

October 30, 2018 No Comments Jake Sussman Uncategorized

Strength: Push Press 3-3-3-3-3   CrossFit WOD: 12 Minute AMRAP 6 Shoulder to Overhead 9 Toes to Bar 12 Box Jumps   Trunk: Hanging Leg Raises 3×10

10/22/18 CrossFit WOD

October 30, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Push Press   CrossFit WOD: Alternating EMOM x 24 Minute 1: 12 Calorie Row Minute 2: 12 Jump Overs Minute 3: 12 Ring Dips

10/21/18 CrossFit WOD:

October 30, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Front Squats   CrossFit WOD: 5 Rounds For Time Run 400m 15 KB Swings 10 Burpees