Empire State CrossFit

FUNDAMENTAL WODS

Sept. 3

Snatch – work up to heavyish weight and do 3 singles at that weight

3 rounds for time (15 min cap)
30 wb 20/14
15 power snatch 115/75

Fundamentals – September 20


Fundamentals – September 20th

Skill Work
Deadlift

WOD
8 min AMRAP:

3-6-9-12-15..

KB Swings 35/20

Box Jumps  24/20″

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Fundamentals – September 18


Fundamentals – September 18th

WOD
Buy in: 50 Double Unders (100 Singles)

21-15-9 reps:
Power Cleans 95/65
Wall Balls 20/14

Buy Out: 50 Double Unders (100 Singles)

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Fundamentals – Aug 28th


Fundamentals – August 28th

Skill Work
Power Clean

WOD
On a 6 min clock:
1 Power Clean every 30 sec

Rest 5 min

5 Rounds:
15 Air Squats
10 KB Swings
5 Power Cleans

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Fundamentals – Aug 23rd


Fundamentals – August 23rd

Skill Work
Deadlift

WOD
10-9-8-7-6-5-4-3-2-1 reps:
Deadlifts 135/95
1-2-3-4-5-6-7-8-9-10 reps:
Burpees

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Fundamentals – August 2nd


Fundamentals – August 2nd

Skill Work
Deadlift

WOD
4 Rounds:
20 Wall Balls
15 Push-ups
10 Deadlifts

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