Power Cleans & Burpees!

Today's Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

3 Power Clean @75% of C&J 1RM

9 Bar-facing Burpees

8 Minute AMRAP

Followed by:

Max Strict Pull-ups x3

Warm-up:

45/15 Interval Warmup

Bear Crawl

Elbow to Instep

Crab Walk

Burpee Broad Jump

MOD:

• Back Squat
• Power Clean
• Bar-facing Burpee

Post-WOD:

Wall-stretch 2 Minutes each side

 

Simple, but Effective

Today's Lift:

Back Squat

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

15 Kettlebell Swings 32kg/24kg

15 Wallball

15 Box Jumps

4 Rounds for time.

Time Limit: 25 Minutes

Warm-up:

Agility Ladder x5

Group Tabata

MOD:

• Back Squat
• Kettlebell Swing
• Wallball
• Box Jump

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

KB Swing/ Pull-up Ladder

Today's Lift:

Back Squat 

55% x7 reps

65% x7 reps

75% x7x3 sets

Today's WOD:

Kettlebell Swings @ 32kg/24kg

Chest-to-Bar Pull-ups

10,9,8,7,6,5,4,3,2,1 Reps for time.

Time Limit: 15 Minutes

Warm-up:

Row 500m or Run 400m

10m Elbow to Instep

10 Shoulder Swings

10 Burpees

MOD:

• Back Squat
• Chest-to-Bar Pull-up
• Kettlebell Swing

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

 

Squats and Swings

Today's Lift:

Back Squat

75% x5 reps

85% x3 reps

95% x1AMAP

Today's WOD:

Run 400m

40 Kettlebell Swings 24kg/16kg

3 Rounds for time.

Last on: 05 30 12

Time Limit: 17 Minutes

Warm-up:

Run 400m

10 Goblet Squats

10 Russian Swings

10 Kettlebell Snatches

MOD:

• Back Squat
• Kettlebell Swing
• Pose Running

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

This answer is Squats

Today's Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

Run 400m

50 Squats

4 Rounds for time.

Time Limit: 22 Minutes

Warm-up:

Pacer Run 400m

10m Elbow to Instep

10 Wallball

10 Superman

10 Hollow Rocks

MOD:

• Back Squat
• Pose Running

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results: