CrossFit CSA

Lift Complex: 3 pos clean 1 hang clean + 1 below the knee clean + 1 clean from the floor [email protected]%? [email protected]% […]

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: […]

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 […]

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 […]

10 rounds for time of: 35 Double Unders 6 Power Cleans, 205/135 lbs 35 Double Unders 20 Push-ups 35 Double Unders Partner […]

Lifting Complex: Power Clean + Hang Squat Clean + Squat Clean 1 at 75% 1 at 80% 1 at 80% 1 at […]

Bench Press 5×6 at 75% Deadlift 5×6 at 70% Finishers: 100 hammer curls 100 bandy tris 100 single arm db rows (50 […]

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 […]

Lifting Complex: Power Snatch + Hang Squat Snatch + Squat Snatch 2 sets @ 60% 3 sets @65% WOD: Complete as many […]