Wod

CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Deadlift (5 X 5 *build)ConditioningB: Metcon (Time)800m run 21 DB Thrusters 45/25 15 Burpees 9 T2B 400M run 21 DB snatch 15 burpees 9 T2B 200m Run 21 DB russian Twist (42 total)…

Super Saturday

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CrossFit Central Burnet - CrossFit DowntownWeightliftingA: Deadlift (5 x 5 *build )*E2MConditioningB: Metcon (Time)400m run 21 DB Thruster 45/35 15 Burpees 9 T2B 400m Run 21 DB Snatch 15 burpees 9 T2B 400m run*15min cap

Super Saturday

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CrossFit Central Downtown - CrossFit DowntownDouble Grace (60 reps )Team of 2 Ground to Over Head 60 reps 135 | 95Suggested Time Cap 8 MinutesMetcon (Time)Team of 2 40 Yards Sled Push 4 Plates 2 Plates 40 Front Squats 95…

Dog days of Summer

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CrossFit Central Downtown - CrossFit DowntownStrict Shoulder Press 2/4 (3x5 )70% 75% 80% of maxStrict Shoulder Press 2/4 (3x5)70% 75% 80% of maxMetcon (Time)5 Rounds 20 Kb Russian Swings 24 | 16 20 KB Cleans R/L 20 KB Snatches R/L…

Twenties

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CrossFit Central Burnet - CrossFit Burnet RdGymnasticsA1: Rope Climb (E75S X 4 *2-3 climbs per round )A2: Handstand Push-ups (E75s x 4 *8-12 reps)*superset with A1 *Scale with 2-3 kick ups after 6-8 strict DB press *AHAPConditioningB: Metcon (AMRAP -…

Throw Down Thursday

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CrossFit Central Burnet - CrossFit Burnet RdConditioningMetcon (Time)500 miles across Spain 10 Burpee Box Jump or step up 30 Front Sq 75/55 50 Hang Pwr Cleans 75/55 70 Dead Lift 75/55 90 Sit ups give Jess a HUG x 2*32min…

Camino Trail across Spain – A walk of a lifetime. In WOD Style.

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CrossFit Central Downtown - CrossFit DowntownSnatch Week 2 of 4 (5x3 )Snatch 80%Every 90 SecondsMetcon (No Measure)10 Rounds 5 Power Snatch 50% of max 5 Box Jump Over 24 | 20 2 Broad Jumps REST 1 to 1

Speed and Power

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: Hang Clean/Clean/ Front Squat (*build)Ev90Sec X 7 1 Hang Clean 1 Clean 1 Front SquatConditioningB: Metcon (Time)1 mile run then AMRAP 12 Push up 9 RKBS 32/24 6 T2B*15min

Take Down Tuesday

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CrossFit Central Downtown - CrossFit DowntownBack Squat (3x5)2 min. Back Squat 65% 75% 85% (% based off of 90% of max)Metcon (Time)Team of 2 1000 row Buy In Then 3 rounds 25 Thrusters 135 l 95 25 Toe to bar…

Strong and Fast

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CrossFit Central Burnet - CrossFit Burnet RdWeightliftingA: DB Seated Shoulder Press (3 x 8-10 *go heavy )*superset with A2A2: Pull-ups (3 x 3 X 12-14 reps *kip,strict, butterfly)ConditioningB: Metcon (Time)In no particular order complete: 100 wall ball 20/14 80 KB…

MoFit Monday

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