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Website title: CrossFit Midtown – CrossFit Midtown
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A. Strict Press 3RM
In 12 minutes work up to a 3 rep max.
-Appropriate warmup sets would be 5-4-3-2 then 3 rep attempt
-At 50%, 60%, 70%, 80%, then 3 rep at 90-95% of 1RM
B. Rep R...
Partner WOD
AMRAP 20
20/16 Cal Row
20 Wall Balls (20/14 to 10/9ft)
One partner farmer holds kettlebells (53’s/35’s) (Rx+ 70’s/53’s) while the other partner is worki...
A. Power Snatch:
2-2-2-2-2 work ups (touch and go).
B. “Snatch & Go”
4 Rounds for Time [11 Minute Time Cap]
10 Toes to bar
10 Snatch (135/95)
Intermedi...
A. Back Squat
4 x 3 @ 85%
B. AMRAP 12
5 Pull Ups (Rx+ C2B)
10 Push Ups
15 Air Squats
30 Double Unders
Post load for squat and rounds in AMRAP. Ex: 325#...
For Time [30min cap]
10 Rounds
5 Burpee Box Jump Overs (24/20)
10 Alt DB Snatch (50/35)
Then…
50 Box Jumps (24/20)
10 Rounds
10 DB Hang Snatch (50/35)...
