SHRED CrossFit WOD 11.1.23

Back Squat 6-6-6 * Use the heaviest weight you can for each set. Rest as needed between sets. Establish a 6RM for the day. –then– 1x 4-6 reps at 90% of 6RM –then– 1x 4-6 reps at 85% of 6RM Work up to a 6 RM. Take a minute or so and then go into...

SHRED CrossFit WOD 10.31.23

Complete as many rounds as possible in 10 mins of: 20 GHD Sit-ups 20 Box Jumps, 24/20 in 20 Kettlebell Swings, 53/35 lbs GHD Sit-ups / V-ups Rest 5 mins before part 2… TARGET SCORE Target number of Rounds each set: Set 1: 4+ rounds Set 2: 3+ rounds Minimum...

SHRED CrossFit WOD 10.30.23

3 Squat Snatches, pick load * Every 1 min for 10 mins. 60-70% 1RM Snatch Complete 3 reps every minute for 10 minutes. Reps are performed in singles to insure proper form. If athletes miss a rep due to rushing the lift or getting lazy, then if time permits, they may...

SHRED CrossFit WOD 10.27.23

Shoulder Press 8-10-10 Establish an 8 RM for the day –then– 1x of 8-10 reps at 85-90% –then– 1x of 8-10 reps 80-85% of the original 8RM. Work up to a 8 RM. Take a minute or so and then go into the 2 drop sets Drop Set: is an advanced resistance...