WOD

Partner Inversion

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (Weight) 1 Squat clean 1 Front squat 1 TnG squat clean 1 Jerk *Every 2:00 for 8-10 sets increasing in weight Metcon (Time) With a partner… 200 wallball shots 20/14# *One working, only while other partner is in a handstand hold. *Alternate…

4RFQ

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (Time) 30/25 assault bike calories 7 hang snatches @65% of 1RM 3 rope climbs 4 rounds*yes, squat snatches. Accessory Work *See whiteboard

Griff and then some.

CrossFit Isorropia – CrossFit Warm-up *Coach led Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.To learn more about Griff click…

Holy Monday

CrossFit Isorropia – CrossFit Warm-up *Coach led Cluster (1RM) Clean to Thruster Metcon (Time) Deadlift Burpee over bar Bar muscle up 10-8-6-4-2 @ 185/125# 8-6-4-2 @ 225/155# 6-4-2 @ 275/185# 4-2 @ 315/225# 2 @ 365/255# ROMWOD & chill.

On Friday, we’ll snatch.

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (Weight) 1 hang power snatch 1 hang squat snatch 1 overhead squat EMOM 10 minutes*You pick the weight Metcon (Time) 40-30-20-10 Box jump overs 24/20″ DB snatch 50/35# Accessory Work *See whiteboard

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