WOD

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (Time) 3 mile run 6 mile bike 3000m row ROMWOD & Chill.

CrossFit Isorropia – CrossFit Warm-up *Coach led Deadlift (16RM) Barbell Lunge (16RM) Back Rack Metcon (Time) 150 burpees *3 ring muscle up every :90 seconds Accessory Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *Coach led 20 Rep: Back Squats (@30lbs. less than 5RM or add 5lbs.) Metcon (AMRAP – Reps) 1-2-3-4-5-6-7-8-9-10… etc. Pistols each leg Kipping deficit handstand push ups 6/4″ AMRAP 10 minutes Accessory Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (Weight) 1 high hang power snatch 1 mid hang power snatch 1 below knee hang power snatch 1 full power snatch*Build to a heavy set for the day Metcon (3 Rounds for reps) 20 seconds on 40 seconds off each movement -Hang…

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (Time) With a partner… 800m run with medball 20/14# 30 snatches 95/135# 40 burpee box jump overs 24/20″ 85 wallballs 20/14# 800m run w/ medball 85 wallballs 20/14# 40 burpee box jump overs 24/20″ 30 clean & jerk 135/95# 800m run w/…

CrossFit Isorropia – Barbell Club Warm-up *Athletes choice Drop Snatch (Est. 1RM) Metcon (No Measure) Every 2:00 for 6 rounds @ 95/65# 2 Clusters 4 Thrusters 6 S2OH 8 Front squats

CrossFit Isorropia – CrossFit Warm-up *Coach led 20 Rep: Back Squats (@ 35lbs. less than 5RM or add 5lbs.) Metcon (AMRAP – Rounds and Reps) 10 ring muscle ups 20 KB swings 70/53# AMRAP 15 minutes Accessory Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *Coach led 50/50 (Time) 50 strict HSPU 50 kipping HSPU 1000m Row (Time) Max Effort 1000m Row Accessory Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *Coach led Deadlift (18 rep. max.) *Add 5-20lbs. from last session Barbell Lunge (18 rep. max.) Back Rack*Add 5-20lbs. from last session 1:00 assault bike (Calories) maximum effort Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Metcon (No Measure) 1:00 assault bike calories…

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (No Measure) 1 full snatch every minute on the minute for thirty minutes.*You pick the weight Snatch 20 Rep: Back Squats (@40lbs. less than 5RM or add 5/10#) Accessory Work *See whiteboard