WOD

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WOD 21 NOV 2017

Published on November 20th, 2017 | by Crossfit Sacrifice

ON a 6:00min clock: -400m RUN -30 Dumbbell Snatch (alternating) -60 Double Unders -Max Thrusters in remaining time (95/65#) -2 min REST -Repeat for a total of 4 rounds (30min) Rx+ 50/35# DB Rx 40/25# DB S1 30/20# DB *Score is total thrusters of all 5 rounds **S1: If complete <5 thrusters on 1st round, [&hellip

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WOD

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WOD 15 NOV 2017

Published on November 14th, 2017 | by Crossfit Sacrifice

WEIGHTLIFTING 1RM OVERHEADSQUAT *15 MIN TO BUILD TO A 1RM OHS 4 RFT: -8 Toes-to Bar -12 Overhead Squats -16 Box Jumps -200m RUN Rx+ 30/24” & 125/85# Rx 24/20” & 95/65# S1 75/55# **16min Time Cap Mobility -Pigeon Stretch -Scorpion Stretches Core Cashout 3 Sets: -40 Plank Twists -10 Ring Leg Raises

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WOD

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WOD TUESDAY 14 NOV 2017

Published on November 13th, 2017 | by Crossfit Sacrifice

For Time: Buy-In: 500m Row 3RFT: -44 Wall Balls (20/14#) -33 Kettle Bell Swings (53/35#) -22 Handstand Push-ups -11 Chest-to-Bar Buy-Out: 500m Row Rx+ 70/53# KB  **35min Time Cap Mobility -Deep Squat Hold -PVC Pipe Pass Throughs -Triceps & Shoulder Stretches Core Cashout Accumulate 3 min Hollow Rock Hold

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WOD

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WEIGHTLIFTING

Published on November 12th, 2017 | by Crossfit Sacrifice

Weightlifting Find 1RM Squat Clean + Split Jerk 15min AMRAP -75 Double Unders -50 Sit-ups -25/21 Calorie Row Mobility -Calves/Achilles Wall Stretch -Foam Roll Back & Lats Core Cashout 3 Sets: -15 GHD Sit-ups -25 sec GHD Hip Ext. Holds

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WOD

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MURPH

Published on November 9th, 2017 | by Crossfit Sacrifice

DAY 5 HERO WEEK MURPH -1 mile RUN -100 Pull-ups -200 Push-ups -300 Air Squats -1 mile RUN  -All with 20/14# vest

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