SHRED CrossFit WOD 3.1.21

Hang Power Snatch + Power Snatch + Hang Squat Snatch + Squat Snatch : 1 Rep Max We’ll begin the day with a snatch complex: Hang Power Snatch (above the knee) Power Snatch (floor) Hang Squat Snatch (above the knee) Squat Snatch (floor) Starting from the knee and...

SHRED CrossFit WOD 2.27.21

Thruster 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. “Rahoi” Complete as many rounds as possible in 12 mins of: 12 Box Jumps, 24/20 in 6 Thrusters, 95/65 lbs 6 Bar Facing...

SHRED CrossFit WOD 2.26.21

Power Snatch : 1 Rep Max Record your best Power Snatch 1 rep max lift. Complete as many rounds as possible in 10 mins of: 50 Double Unders 10 Power Snatches, 95/65 lbs 21 Toes-to-bars 50 Double Unders 10 Power Snatches, 95/65 lbs 15 Chest-to-bar Pull-ups 50 Double...

SHRED CrossFit WOD 2.25.21

3 rounds for quality of: Ring Support Hold, 30 secs 8 Seated Dumbbell Press Handstand Hold, 30 secs 5 Pike Push-ups For time: 50 Alternating Dumbbell Snatches, 50/35 lbs 25 Ring Dips 50 Single Dumbbell Hang Clean & Jerks 25 Handstand...

SHRED CrossFit WOD 2.24.21

Back Squat 10-8-6-4-2 Use the heaviest weight you can for each set. Rest as needed between sets. Every 5 mins for 15 mins do: 40/28 Row Calories 30 Wall Balls