The shortcut to results is INTENSITY
It does not matter how fast you start... it is how strong you finish.
Only those who risk going to far can find out how far one can go...
Strength Clean-lunge-lunge 1-1-1-1-1-1-1-1-1 Skill Pull ups Strength 2 Pull ups 2-2-2-2-1-1-1 WOD Amrap 6 15 shoulder to oh 15 pull ups
Strength High hang snatch 1×3 @ 50% 1×3 @ 60% 2×3 @ 70% Front Squat 1×6 Reps @ 55% 1×8 Reps @ 65% 2×6 Reps @ 75% 2×3 Reps @ 82.5% Skill Hspu practice or movement pre ...
Warmup hollow body rocks/superman rocks Skill: kipping Strength: snatch grip deadlift Wod: burpee back squat burpee
Strength Complex Squat clean-front squat-front squat-jerk 1-1-1-1-1-1-1-1-1-1 Skill Ring dip WOD 3 rounds Squat 1 minute Sit-up 1 minute Push up 1 minute
Strength Good mornings Rope climbs Skill Pull up practice WOD 4rft 10 pull ups 20 wall balls
Strength OHS Back squat Skill Box jump practice WOD Amrap 5 4 ub hang cleans 5 burpee box hops
Strength Split press Jerk Skill Pistol WOD EMOTM 20 Pistols Double unders
Strength Hang Snatch Below the Knee Hang Clean Below the Knee Skill hspu progressions hs walking progressions WOD Amrap 8 15 snatches 7 hspu
Strength Front Squat Snatch pull Skill Muscle up WOD Fran 21-15-9 Thruster pull up
Skill Clean prep Strength 2 rm squat clean Workout 5 min ascending ladder Squat clean Shuttle sprint
CrossFit 716 Buffalo