Read more at www.afscrossfit.com
Strength:
Back Squat 4×8 @75% Max
WOD:
AMRAP for the 20mins
Level 1-2min timecap
Level 2-1:45
Level 3-1:30
15x Hand release push ups
15x KB Swings
15x Air Squats
If you fail to complete then just continue to as normal.
Read more at www.afscrossfit.com
Skill:
Accumulate 50 Pistols
WOD:
7 min amrap -
5x cleans 60/40
10x T2B
15x Box Jumps 24/20
Rest 4mins
AMRAP score for time
Read more at www.afscrossfit.com
Skill:
Accumulate 50 Pistols
WOD:
7 min amrap
5x cleans 60/40
10x T2B
15x Box Jumps 24/20
Rest 4mins – AMRAP score for time
Read more at www.afscrossfit.com
Strength:
OMEM10 Snatch 85% Max x1
WOD:
15min AMRAP
10x STOH
15x Sit Ups
20x Lunge Steps
L1=50/25, L2=60/35, L3=75/50
Read more at www.afscrossfit.com
Strength:
Shoulder Press Max Triple / Max Bench Triple
WOD:
15min AMRAP
10x STOH
15x Sit Ups
20x Lunge Steps
L1=50/25, L2=60/35, L3=75/50
Read more at www.afscrossfit.com
Strength:
2-2-2-2-2
Front Squat
Skill:
Double KB Snatch 5×10
Work upto a heavy set of 10
WOD:
Row max distance 6×30:30 work:rest
Read more at www.afscrossfit.com
Strength:
2-2-2-2-2
Front Squat
Skill:
Double KB Snatch 5×10
Work upto a heavy set of 10
WOD:
Row max distance 6×30:30 work:rest
