WOD
Interval Training Metcon Metcon (AMRAP – Reps) Starting with a 3 minute timer EMOM: Minute 1-20 seconds of max Push Ups Minute 2-20 seconds of max Sit Ups Minute 3-20 seconds of max Air
4 Rounds for Time
CrossFit Siloam Springs – CrossFit https://youtu.be/rdbIGymfwAE Metcon Metcon (Time) 4 Rounds for Time 10 Dumbbell Thrusters 50/35RX+, 35/25RX 10 Deadlift 135/95RX+, 95/75RX 10 Goblet Squats 50/35RX+, 35/25RX 10 Power Cleans 135/95RX+, 95/75RX
WOD
4 Rounds for Time https://youtu.be/rdbIGymfwAE Metcon Metcon (Time) 4 Rounds for Time 10 Dumbbell Thrusters 50/35RX+, 35/25RX 10 Deadlift 135/95RX+, 95/75RX 10 Goblet Squats 50/35RX+, 35/25RX 10 Power Cleans 135/95RX+, 95/75RX
21-15-9
CrossFit Siloam Springs – CrossFit https://youtu.be/ETTWwrH6MyI Metcon Metcon (Time) 21-15-9 Overhead Squats 95/75RX+, 75/55RX Sit-Ups Metcon (Time) 21-15-9 Bar Over Burpees Ground to Overhead 95/75RX+, 75/55RX
WOD
21-15-9 https://youtu.be/ETTWwrH6MyI Metcon Metcon (Time) 21-15-9 Overhead Squats 95/75RX+, 75/55RX Sit-Ups Metcon (Time) 21-15-9 Bar Over Burpees Ground to Overhead 95/75RX+, 75/55RX
5 Rounds for Time
CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 5 Rounds for Time 5 Push Ups 5 Alternating Kettlebell Snatch 1/1.5RX+ 5 Power Snatch 95/65 5 Alternating Dumbbell Snatch 35/25RX, 50/35RX+https://youtu.be/DCAvb96A5aU
WOD
5 Rounds for Time Metcon Metcon (Time) 5 Rounds for Time 5 Push Ups 5 Alternating Kettlebell Snatch 1/1.5RX+ 5 Power Snatch 95/65 5 Alternating Dumbbell Snatch 35/25RX, 50/35RX+
Interval 1 and 2
CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) Interval 1 With a timer running for 6 minutes you will start at 0:00 and every 2 minutes you will do – 5 Sit-Ups