July 24, 2018

CrossFit Total this:

Hang Clean

Shoulder Push Jerk from rack

Front Squat from rack

* You get 4 lifts per excercise

 

July 23,2018

"SMYKOWSKI" Hero wod

For time:

Run 6 Kilometers (3.7 Miles)

60 Burpee Pull Ups 

July 21, 2018

Partner or Individual WOD:

Complete 8 rounds of:

200 Meter Run

11 Dumbbell Burpee Deadlifts (55/40)

July 20, 2018

Complete 5 rounds for time of:

12 Push Presses (135/95)

20 Box Jumps (24/20")

STRENGTH WOD:  Clean & Jerk 90%  5X1

July 19, 2018

ERIN

Complete 5 rounds for time of:

15 Dumbbell Split Cleans (40/25)

21 Pull Ups

STRENGTH WOD:  Snatch  80%  5X3