WOD
21-15-9 PALP Deadlift (1×5+10) Metcon (3 Rounds for reps) 3X Max Pullups PAINTP Deadlift (1X3 Heavy triple) Metcon Metcon (Time) 21-15-9 Deadlifts 315/205 bar over burpees
21-15-9
CrossFit Siloam Springs – CrossFit PALP Deadlift (1×5+10) Metcon (3 Rounds for reps) 3X Max Pullups PAINTP Deadlift (1X3 Heavy triple) Metcon Metcon (Time) 21-15-9 Deadlifts 315/205 bar over burpees
21-15-9
CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter run 10 pushups 10 Kbs 10 KB deadlifts 5 strict pull-ups 5 kipping pull-ups Metcon Metcon (AMRAP – Reps) 10 MIN EMOM
WOD
4 Rounds for Time PALP Back Squat (3×5+5) Push Press (3×5 +5) PAINTP Back Squat (5×5@80%) Metcon Metcon (Time) 4 rounds for time 200 meter run 20 kb deadlifts 2/1.5 15 kettlebell swings 10
4 Rounds for Time
CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5+5) Push Press (3×5 +5) PAINTP Back Squat (5×5@80%) Metcon Metcon (Time) 4 rounds for time 200 meter run 20 kb deadlifts 2/1.5 15 kettlebell swings
WOD
Wendler Prowler Work – Heavy Day PAINTP Clean Pull (Clean Pulls, work up to a heavy triple) Metcon Metcon Wendler Prowler Work – Heavy Day
Wendler Prowler Work – Heavy Day
CrossFit Siloam Springs – CrossFit PAINTP Clean Pull (Clean Pulls, work up to a heavy triple) Metcon Metcon (No Measure) Wendler Prowler Work – Heavy Day
WOD
Tabata WOD PALP Power Clean (5×3 +5) Metcon (3 Rounds for reps) 3X Max Chinups (Strict) PAINTP Metcon (Weight) 18 Min Snatch EMOM, start at 77% and work up Metcon Metcon (AMRAP – Reps)