SHRED CrossFit WOD 6.26.22

Tempo Front Squat 5×3 at 65% 1RM -:03 down – have partner count for you Tempo = 3 sec down/no pause/1 sec up/no pause (3010) Either have everyone squat together and you (coach) count them down into the squat or have a partner count. Focus on a tall torso...

SHRED CrossFit WOD 6.24.22

Every 5 mins for 25 mins do: 30 Chest-to-bar Pull-ups 25 Box Jumps, 30/24 in 20 Thrusters, 135/95 lbs TARGET SCORE Target time each set: 2:45-3:30 Time cap each set: 4 minutes STIMULUS and GOALS The pacing should be a SPRINT!! Athletes will work together on all sets,...

SHRED CrossFit WOD 6.23.22

Deadlift : 1 Rep Max Log your best Deadlift 1 rep max lift. Try to reach a heavy single within 6-10 working sets (not counting warm-up). Focus on active lats and driving the feet through the floor (push!!) Before ascending, we want athletes to take a solid stomach...

SHRED CrossFit WOD 6.22.22

5 rounds for time of: 6 Clean & Jerks, 135/95 lbs 10 Burpee Box Jump Overs, 24/20 in Rest 1:30 TARGET SCORE Target time each set: 1:30 – 1:45 Time cap each set: 2 minutes STIMULUS and GOALS The stimulus is moderate intensity. Athletes should aim to achieve...

SHRED CrossFit WOD 6.21.22

Box Jump : Max Height A single max effort Box Jump for total height. Bench Press : 1 Rep Max Log your best Bench Press 1 rep max lift. For time: 30/24 Bike Calories — then — 30 Wall Balls, 20/14 lbs 30 Toes-to-bars 20 Wall Balls, 20/14 lbs 20 Toes-to-bars...