Friday

Pre WOD Every 2 minutes, for 20 minutes (10 sets):Clean & Jerk x 1 rep Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy. WOD “2008 CrossFit Games Finale”For time:30 Squat Clean & Jerks (155/105 lbs) Compare results...

Thursday

WOD Every 10 minutes, for 40 minutes (4 sets) for times:400 Meter Run20 Walking Lunges with Farmer’s Carry (heavy)10 Strict Pull-Ups400 Meter Run

Wednesday

Pre WOD Every 90 seconds, for 24 minutes (4 sets):Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111Station 2 – Prone Medball Hamstring Curls x 10-12 reps @ 2111Station 3 – Hollow Body Hold x 60 secondsStation 4 – Supinated-Grip Bent-Over Barbell Row x...

Tuesday

Pre WOD Every 90 seconds, for 12 minutes (8 sets) of:Dumbbell Bench Press x 6-8 reps(Focus on squeezing your pecs by driving – without moving – your palms together. Pick a weight that feels manageable for the first 2-3 sets, then very challenging to hit all reps over...

Monday

WOD “Fran”Rounds of 21, 15, and 9 reps of:95/65 lbs ThrustersPull-Ups Compare your results to January 27, 2020. Rest until relatively recovered, and then… Post WOD Two sets of:Bulgarian Split Squats x 8 reps @ 3010immediately followed by…Dynamic Bulgarian Split...