Empire State CrossFit

FUNDAMENTAL WODS

Fundamentals – July 17


Fundamentals – July 17

Skill Work
Push Jerk

WOD
2 Rounds – 1 min per station:
Max Wall Balls 20/14
Max SDLHPs 75/55
Max Box Jumps 24″/20″
Max Push Press 75/55
Max Cals on the Rower
**Rest 1 min between rounds

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Fundamentals – July 10


Fundamentals – July 10

Skill Work
Power Snatch

WOD
For Time:
55 Power Snatches 75/45
*3 Burpees EMOM

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Fundamentals – July 5th


Fundamentals – July 5th

Skill Work
Front Squats

WOD
10 min EMOM:
5 Thrusters
10 Wall Balls

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Fundamentals – July 3rd


Fundamentals – July 3rd

Skill Work
Deadlift

WOD
5 Rounds for Time:
5 Deadlifts
10 Air Squats
15 KB Swings

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Fundamentals – June 26th


Fundamentals – June 26th

Skill Work
Power Clean: 5 sets
1 Clean Grip Deadlift + 1 Power Clean

WOD
“Little Lizzie”
21-15-9 reps:
Power Cleans 135/95
Push-ups

Cash Out
45 sec Assault Bike Sprint

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Fundamentals – June 9


Fundamentals – June 9

Skill Work
Double Unders

WOD
“Annie”
50-40-30-20-10 Reps:
Double Unders
Sit-ups

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