SHRED CrossFit WOD 9.27.23

1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ], pick load * Every 1:30 for 7:30. 60-70% 1RM Snatch Hold on to the bar until all 3 reps are complete. Work up in weight (no higher than 70%) or stay consistent across. Athletes will have to deadlift the weight up...

SHRED CrossFit WOD 9.26.23

Complete as many rounds as possible in 20 mins of: 15/12 Row Calories 15 Bench Press, 115/75 lbs 15 V-ups TARGET SCORE Target number of Rounds: 9+ Rounds Minimum number of Rounds before scaling: 7 Rounds STIMULUS and GOALS Stimulus is a moderate, sustained effort...

SHRED CrossFit WOD 9.25.23

1x [ 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean ], pick load * Every 1:30 for 7:30. 60-70% 1RM Clean & Jerk The complex is completed unbroken! Athletes will have to deadlift the weight up and then descend to the high hang before beginning. Grip...

SHRED CrossFit WOD 9.23.23

Every 2:30 for 25 mins do: Run, 200 m 10 Toes-to-bars 3 Sandbag Cleans, 150/100 lbs Sandbag Cleans / Power Cleans, 205/135 lbs TARGET SCORE Target time each set: 1:30-1:45 Time cap each set: 2 minutes STIMULUS and GOALS The stimulus for the workout is moderate-steady...

SHRED CrossFit WOD 9.22.23

Deadlift 1×2 * Use the heaviest weight you can for the set. 10-12 mins to find a heavy set of 2. Rest a little longer than normal between sets when you reach heavier weights. This is all based on feel, not percentages. Stay tight, drive through the floor, and...

SHRED CrossFit WOD 9.21.23

1x [ 1 Squat Clean + 1 Push Jerk ], pick load * Every 1:15 for 12:30. Start at 65% and Build, No higher than 90%. Cleans are completed as a “Squat Clean” Set up is vital, focusing on good quality reps that mirror each other. Athletes should aim for...