Warm Up: 400m Run, then range of motion drills. Next, perform CF Solent Warm up, then work up to 75% of your 1 RM Front Squat.
Strength: Front Squat 10 sets x 3 reps...
Warm up: 3 rounds: 200m Run, 5xhang clean, 5xpush press, 5x jerk+ Mobility
Strength: work up to 1 RM clean and jerk, then back it down to 75% and perform 5 singles.
W.O.D.:...
Warm Up: 3 Rounds 3x deadlift, 3x power clean, 3x front squat, 3x push press + Mobility and Dynamic Stretching.
Strength: Work up to 3 RM OH Squat.
WOD:
10 minutes, 1 min on...
Warm Up: 3 Rounds: Run 200m, 10x push ups, 15x sit ups, stretch or dynamic movement of your choice.
Strength: Back Squat: 3x 65%, 3x 75%, 3+ x 85%
*Percentages are taken...
Warm Up: 3 Rounds: 3x deadlift, 3x power clean, 3x front squat, 3x clean, 3x jerk + Mobility
Strength: Work up to 5RM Strict Press
WOD:
Seven rounds for time of:
3 Deadlifts (60-70 %...
Warm Up: 3 Rounds: Run 200m, 5x pull ups, 10x push ups, 15x air squats, stretch and mobility.
Strength: Work up to 5RM Back Squat
WOD:
Max reps of Overhead squat (50% of 1RM...
Warm Up: 3 Rounds: 200m Run, 5x front squat, 5x push press, 5x thruster, stretch or dynamic movement of your choice + Goats
Strength: Work up to 5 RM deadlift.
WOD: "Elizabeth"
21-15-9
Clean 60/35
Ring...
