Bench and Shuttles

Today's WOD:

Bench Press @60% of 1RM for 1 Minute AMRAP

Run 10m for 1 Minute AMRAP

4 Rounds for total reps.

Warm-up:

Agility Ladder x5

Jump Rope for 3 Minutes

2 Rounds of:

1. 10 Shoulder Swings
2. 10 Push-ups

MOD:

• Bench Press
• Pose Running

Post-WOD:

Roll Out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

 

KTE & Doubles and a Twist

Today's WOD:

7 Knees-to-Elbows

21 Doubleunders

  

10 Minute AMRAP

*At the start of every minute perform 1 Clean and Jerk @85%

5 burpee penalty for missed Clean & Jerk.

Warm-up:

Jump Rope for 3 Minutes

One Minute Bar Work:

1. Front Squat
2. Split Jerk
3. Clean & Jerk

MOD:

• Clean & Jerk 10 in 10
• Knees-to-Elbows
• Doubleunders

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

Snatching and Doubling

Today's WOD:

Snatch 3-3-3-3

  

Followed by:

  

35 Doubleunders

1 Snatch Attempt

  

7 Rounds for total load and time.

Time Limit: 15 Minutes

  

Followed by:

  

40 GHD Sit-ups NFT

Warm-up:

Jump Rope 3 Minutes

2 Rounds of:

1. PVC Pass-thru x10
2. 10M Elbow to Instep
3. Burgener Warmup

MOD:

• Snatch
• GHD Sit-up

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

Benching then Rowing

Today's WOD:

Bench Press 1RM

  

Last on 01 10 13

  

Followed by:

  

Maximum Strict Pull-ups x3

Row 2k for time.

Warm-up:

Agility Ladder x5

3 rounds of:

1. 5 Pull-ups
2. 10 Push-ups
3. Row 150m

MOD:

• Bench Press
• Strict Pull up
• Rowing Technique

Post-WOD:

Roll out: Shoulders

Tallahassee CrossFit Athlete Results:

Superwomen & Supermen

Today's Lift:

Deadlift

75% x5 reps

85% x3 reps

95% x1x3 sets

Today's WOD:

4 Handstand Push-up

8 Superman

10 Hollow body Rock

  

10 Rounds for time.

Time Limit: 18 minutes

Last on: 01 30 12

Warm-up:

Group Tabata:

1. Burpee
2. Squat Jump
3. Sit-up
4. Superman

MOD:

• Deadlift
• Handstand Push-up
• Superman
• Hollow Body Rock

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results: