Tuesday | CrossFit and the Way of Transformation

WOD Schedule 6am, 9;30am, 12pm, 5pm, 6pm CrossFit Essentials 7am WOD Strength Mid-Hang Snatch-2RM Back Squat-(using 1RM); 80% x 2 x 2 Metcon 3 Rounds of- 30 Box Jumps 15 Pull-ups 5 Burpees _ Read: The Way of Transformation by Coach...

Thursday

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm   Essentials 7am   WOD Strength: Deadlift, Press, or Squat 5 x 65% 5 x 75% 5+ x 85%   Skill: Tire Flips -Working on quick hip extension   Metcon: 15 Clean and Jerks 25 Burpees 35 Strict(i.e. No Kipping) Knees to Elbows or Toes...