Hero “McGhee” 30 Min AMRAP 5 Deadlift 275/185 13 Push-ups 9 Box Jumps 24″/20″ WOD Guidance: Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment,...Read More
5 RFT 5 Strict HSPU 10 Strict pull-ups 100 ft Walking lunge 20 Ab-mat sit-ups Via CrossFit TILT WOD Guidance: Choose version of movements that you can complete strict. No kipping allowed even when scaling. Choose a version of HSPU (Box, strict DB press, etc.) and for pull-ups choose a band that challenges you in...Read More
Strength/Technique: 7 Min EMOM of the following complex 2 clean pulls + 1 Squat clean + 2 Push press. 10 Min AMRAP 10 Hang Cluster 95/65 150m Sprint WOD Guidance: The hang cluster (Hang squat clean into a thruster) should be a weight you can move through first set unbroken and when fatigued no more...Read More
Strength/Technique: 6 Min EMOM of 1 Snatch Grip Deadlift + 1 Hang Snatch + 2 Overhead Squats 5 RFT 5 Overhead Squat 135/95 50 Double unders 7 min Time cap WOD Guidance: Use the skills you learned in yesterday’s snatch day for today’s EMOM> The overhead squat weight for this WOD should be moderately heavy...Read More
Snatch 1-1-1-1-1 WOD Guidance: Build up to heavy single and that will be first rep. Rest as needed between sets. The Snatch is a complex Olympic lift that requires a lot of practice and skill. Don’t focus on weight, avoid the press-out and just get better!Read More
Overhead Squat 5-4-3-2-1 Finisher: Tabata Hollow rocks WOD Guidance: Build up to heavy set of 5 and add weight as you build towards heavy single. Newer athletes focus on technique and not weight.Read More
20 Min AMRAP 400m Run 10 T2B 5 Clean & Jerk 185/135 WOD Guidance: Clean and Jerk weight should be on the heavier side and should be challenging. Slow down and focus on technique through these reps and ramp up the intensity on the runs and T2B.Read More
