WEDNESDAY 010616

Strength and Skill Back Squats 5-5-5-5-5 With the weight of the last set 2×2 pause squat (3 second pause at the bottom)   Conditioning For time: 30-20-10 Wall balls OH lunges with plate 20/15 *400 m run between sets.

Posted in WOD

TUESDAY 310516

Strength and Skill Pull ups(strict) 4 sets of 5-10 Then Kipping Pull Ups 2-3 sets max reps Conditioning EMOM 16: 1- 15 Box Jumps 24/20 2- 12 Ring dips or press ups 3- 10 V-sit ups

Posted in WOD

MONDAY 300516

Strength and Skill Press Ups 20-20-20-20-Failure Conditioning AMARAP 20 5 burpees 10 Squat Jumps 15 Kb Swings 24/16 Then for time: 60 – 100 sit ups

Posted in WOD

WEDNESDAY 250516

Strength and Skill Clean & Jerk Build to a 1RM Conditioning 4 Rounds In 4 mins complete: 400m Run 15 Burpees Rest in remaining time

Posted in WOD

TUESDAY 240516

Strength and Skill Weighted Pull Up 1-1-1-1-1 Conditioning 5 Rounds for time: 200m Run 20 KB Cln & Press (alt) 24/16 10 Pull Ups

Posted in WOD

CROSSFIT 605 BARBELL CLUB- Week 21

  Here are next week’s CrossFit 605 Barbell Club sessions for your enjoyment.  Session One (Wednesday) Snatch- Build to a decent single. Heavier than last week. Split Jerk- Build to a heavy single. Heavier than last week.   Session Two (Saturday)   Clean+Jerk- Build to a decent Single. Heavier than last week. Clean Pulls- 3 Read more about CROSSFIT 605 BARBELL CLUB- Week 21[…]