WOD

hundo synchro

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) With a partner… 100 synchronized push press 135/95# *10 synchronized burpees every drop of the bar. + 1 rope climb each. Core Work *See whiteboard

minute on minute off

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Snatch Balance (est. 1RM) B): Metcon (10 Rounds for reps) 1 minute: 10 wallballs 20/14# *max. rep. power snatch 135/95# w/ time remaining. 1 minute: REST 10 rounds Accessory Work *See whiteboard

MAD MAX

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (No Measure) 30 minutes EMOM 3-10 toes-to-bar / 10 minutes 3-10 HSPU / 10 minutes 3-10 C2B pull ups / 10 minutes*Add a rep from last weeks session. MAD MAX (Calories) 2:00 max. assault bike calories rest 1:00 1:30 max. assault bike…

the same but different

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (Time) 20 bar facing burpees Then: 1 to 8 Squat Cleans @ 80-85% *40 double unders after each set of cleans. Then: 20 bar facing burpees Accessory Work *See whiteboard

synchro saturday

CrossFit Isorropia – CrossFit Warm-up *Dynamic/Movement specific Metcon (Time) In teams of 3… 15 synchro burpees 100 DB snatches 53/35# 15 synchro burpees 100 box jumps 24/20″ 15 synchro burpees 100 thrusters 95/65# 2 rounds Core Work *See whiteboard

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