Category: WOD

Friday 3-30-18

1. Buy In EMOM until failure 1 Thruster 95/65lbs Increase by 10/5lbs per round 2. Metcon 6 Rounds w/ a partner 20 Push Press 75/55lbs 15 Bar Facing Burpees 20 Sumo DLHP 75/55lbs Complete a full round then switch (3 each.) ___________________________________________________________________ *BOX NEWS* Friday, 3/30/18 – Crossfit LT 18.6 Friday Night Lights Dodgeball Tournament …
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Thursday 3-29-18

1. Buy In OVERHEAD SQUAT 10 min Build to a Heavy Set of 7 Reps All repetitions taken from the rack 2. Metcon AMRAP 25 Minutes with a partner Complete a full round then switch Row 250/200m 12 Lateral Burpees over Rower 12 Power Snatch 95/65lbs ___________________________________________________________________ *BOX NEWS* Friday, 3/30/18 – Crossfit LT 18.6 …
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Wednesday 3-28-18

1. Buy In Every 30 seconds for 10 minutes 2 Power Clean and Push Jerk Partners alternate rounds *choose a weight that is challenging but doable for both partners 2. Metcon AMRAP 20 Minutes with a partner Complete Full Round then switch 10 Push Ups 10 Box Jump Overs 24/20″ 15 Front Squats 115/75lbs ___________________________________________________________________ …
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Tuesday 3-27-18

1. Buy In In 15 Minutes Find 5RM Bench Press 2. Metcon Every 2 Minutes for 20 Minutes w/ a partner 20 Wallballs 20/14lbs Max Rep Sit Ups Complete full 2 minutes of work before switching with partner ___________________________________________________________________ *BOX NEWS* Friday, 3/30/18 – Crossfit LT 18.6 Friday Night Lights Dodgeball Tournament & BBQ 4-7PM


Monday 3-26-18

1. Buy In EOMOTM until failure w/ a partner 4 Snatch (anyway) 95/65lbs Weight increases 10/5lbs each round 4 Snatch total each round, work does not always need to be spread evenly (2/2 3/1 4/0 Just get as far as possible) 2. Metcon For 20 Minutes w/ a partner 1 Minute on, 1 Minute off …
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Thursday 3-22-18

1. Buy In 7×1 Split Jerk Start around 80% and work up each rep if you can. Move fast and be aggressive. You will be surprised at how well you do if you just add those two things in. 2. Metcon 4 Rounds: 20 Kettlebell Swings 53/35lbs 15/10 Calorie Assault Bike Rest 2:00 More often …
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