CrossFit TW18 – CrossFit View Public Whiteboard Warm-up AMRAP x 7 MINUTES 30 Single Unders 10 PVC Pass Throughs 10 Plate Ground to Overhead 10 Plate Strict Press 10 OH Plate Lunges Footwork Drill Split Jerk Technique 7 Push Press…
CrossFit TW18 – CrossFit View Public Whiteboard Warm-up EMOM X 9 Min 1 – :20 Hard Row + :20 EZ Row Min 2 – 10 BB Deadlifts + 10 Elbow Punches Min 3 – 10 Alt Cossack Squats + 10…
CrossFit TW18 – CrossFit View Public Whiteboard 5min Brief… ATHLETE GOAL… Keep a strong pace on the run and shoot for big sets or unbroken on the unilateral movements with precise form! ATHLETE FOCUS… Focus on POP in our movements…
CrossFit TW18 – CrossFit View Public Whiteboard Warm-up AMRAP x 8 MINUTES 10 V-Ups 8 Air Squats 6 Push Press w/ empty barbell 4 Sumo Squats w/ empty barbell Strength Back Squat (Build to Heavy 2-Rep ) Benchmark Give (AMRAP…
CrossFit TW18 – CrossFit View Public Whiteboard Team WoD Metcon (AMRAP – Rounds and Reps) 50min AMRAP…with a Partner Break the YGIG Reps upmwhatever way you want. Buy-In: 1 mile Sync Run (10min TC) Then, perform: 80 YGIG T2B –…
CrossFit TW18 – CrossFit View Public Whiteboard Warm-up AMRAP x 8 MINS 5/5 Weighted Step-Ups with Single DB 5/5 Filly Press 10m Bear Crawl 30s Bar Hang 30min: Metcon (No Measure) Every 5mins for 6 Sets 250/200m Row 20 Tall…
CrossFit TW18 – CrossFit View Public Whiteboard Warm-up Easter Egg Hunt – Teams of 4 Partner 1 &2 – Hunt for Eggs Partner 3&4 – 20 YGIG Up Downs Metcon (Time) Grab an Egg 100 Alternating Egg Ball Slams (…
CrossFit TW18 – CrossFit View Public Whiteboard Warm-up 400m Team Run 3 Rounds 8 Push Up 8 Ring Row 8 Air Squat 8 Lunge and Twist WoD 1 Metcon (AMRAP – Reps) Ascending Ladder in 10 minutes 2 Wall Ball…
CrossFit TW18 – CrossFit View Public Whiteboard Warm-up EMOM x 6 Min 1: 5 Up-Downs + MAX Air Squats Min 2: 5-7 Push-ups + MAX Ring Rows 5/3 High Hang Muscle Cleans 5/3 Strict Press 5/3 Above Hang Power Cleans…
CrossFit TW18 – CrossFit View Public Whiteboard 5min Brief… Goal… Longer EMOM that will fatigue & test upper body pulling Focus… Finding appropriate scales for each movement that wont cause mid workout scaling. looking for 20s Rest each min Time……