Wednesday

CrossFit8608 – WODWarm-upWarm-up (No Measure)4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 BB Deadlift 10 Elbow Punches 5 Muscle Clean Following the warm-up go into your Clean progression. After the Clean...

Tuesday

CrossFit8608 – WODWarm-upWarm-up (No Measure)3 ROUNDS :45 Row 10 Slam Ball Deadlift 5 Push-Up to Pike 5/5 Single Arm Slam Ball Press Following the warm-up, review the movements for the EMOM. After the EMOM we will review the HSPU and scaling options.SkillMetcon...

Monday

CrossFit8608 – WODWarm-upWarm-up (No Measure)GENERAL WARM-UP 200m Run (100m EZ into 100m Tough Job) into… 2 SETS 10 Kang Squats 10 Up-Down + Broad Jump 10 PVC Pass Throughs SNATCH WARM-UP — Hybrid-Burgener Progression w/ Empty Barbell 2 SETS… 5-7...

Sunday

CrossFit8608 – WODWarm-upWarm-up (No Measure)FOR QUALITY (but quickly! 8:00 CAP) 25/20 Cal Row 8 Burpees 20/17 Cal Row 10 DB Deadlifts 15/12 Cal Row 10 DB Power Cleans 10/8 Cal Row 10 DB Front Squats 5 Cal Row 10 DB Thrusters Into… 4:00 Foam Roll Upper...

Saturday

CrossFit8608 – WODWarm-upWarm-up (No Measure)AMRAP x 10 MINUTES 5 Strict DB Burpees 8 DB Front Rack Lunge (R) 5 DB Filly Press (R) 8 DB Front Rack Lunge (L) 5 DB Filly Press (L) 8 Alt. Sit ThrusWorkoutMetcon (Time)FOR TIME 50 Double Unders 50 Sit-Ups 50 Up-Downs...

Friday

CrossFit8608 – WODWarm-upWarm-up (No Measure)2:00 Bike/Row Increasing pace every :30 Into … 3 ROUNDS 10 PVC Pass Thru + Toe Touch* 10 Bootstrappers 10/10 Moose Antlers *PVC Pass Thru + Toe Touch = PVC Pass Thru then reach for toes with hands in snatch grip on...