CrossFit CSA

Lift Complex: 3 pos clean 1 hang clean + 1 below the knee clean + 1 clean from the floor [email protected]%? [email protected]% WOD: 2-4-6-8-10-12…etc+2 Deadlift (225/155) Double DB push press (50/35) PVC stick sit ups

Lifting Complex: 3 Position Snatch (Hang, Below Knee And Floor) 5×1 at 65% 1RM WOD: “Heavy Fran” 15-12-9 reps, for time of: Thruster, 135/95 lbs Weighted Strict Pull-up, 50/35 lbs CAP 12 min

Complete as many rounds as possible in 30 mins of: 15/12 Row Calories 15 Push-ups 15 Hang Power Cleans, 75/55 lbs **Partner 1 starts and next athlete will begin when partner in front finishes the Push Ups. Once Partner 1 has completed the round they will rest until partner 3 finishes the push ups and […]

Back Squat 4×6 at 77% Finisher: 5×10 weighted step ups 100 weighted sit ups

Lifting: Push Jerk 2×3 at 65% 3×3 at 70% WOD: “OPEN 17.1” For time: 10 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 20 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 30 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 40 Alternating […]

10 rounds for time of: 35 Double Unders 6 Power Cleans, 205/135 lbs 35 Double Unders 20 Push-ups 35 Double Unders Partner Wod- You go I go style ( round for round) until 5 rounds each is completed. Rest time is while partner is working on their round. Time cap of 3:30 each round

Lifting Complex: Power Clean + Hang Squat Clean + Squat Clean 1 at 75% 1 at 80% 1 at 80% 1 at 80% WOD: 3 rounds for time of: 21 Wall Balls, 20/14 lbs 21 Row Calories 15 Wall Balls 15 Row Calories 9 Wall Balls 9 Row Calories Rest 2 mins WOMENS RX CALS […]

Bench Press 5×6 at 75% Deadlift 5×6 at 70% Finishers: 100 hammer curls 100 bandy tris 100 single arm db rows (50 each arm) ** split up movements and reps however

Complete as many rounds as possible in 5 mins of: 12/9 Assault Bike Calories 10 Toes-to-bars Rest 1 min Complete as many rounds as possible in 5 mins of: 12/9 Assault Bike Calories 5 Burpee Pull-ups Rest 1 min Complete as many rounds as possible in 5 mins of: 12/9 Assault Bike Calories 5 Bar […]

Lifting Complex: Power Snatch + Hang Squat Snatch + Squat Snatch 2 sets @ 60% 3 sets @65% WOD: Complete as many rounds as possible in 12 mins of: 20 Power Clean & Jerks, 115/80 lbs 15 Power Snatches, 115/80 lbs 10 Thrusters, 115/80 lbs