 Strength
Deadlift 8-8-8 AMAP @ 70% MetCon: Win-A-WOD 2 It was sooo close! Only 1 vote separated the WOD's. This weeks WOD as voted by you is....... You'll just have to come in and find out :)
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 Strength:
Hang Snatch 1-1-1-1-1 MetCon: 10 – 1 Power Clean (185/135) Ring Dip Bonus Strength/Conditioning: Max Sled Push (185/135) in 2:00  Strength:
Bench press 3-3-3-3-3 Metcon 3 Rounds 100 Double Unders 75 Sit Ups 50 Call Row 25 Push Ups Bonus Strength: Front Lever Work Bonus Conditioning: Run 2k  Strength:
Push Jerk 6-6-6-6- AMAP @75 1RM WOD: AMRAP 20 Minutes 10 T2B 20 KB Swing (55/35) 30 Box Jump (24/20) Bonus Conditioning: 5 rounds 10 KB Swings (55/35) 20 Sit Ups 10 KB Swings (55/35) 20 Hollow Rock Mobility Bonus 10:00 Hip mob/rehab 10:00 Ankle Mob  Strength:
Back Squat 8 – 8 – 8 – AMAP @ 70% 1RM Metcon: 3 Rounds 10 Front Squats (155/105) 20 Chest to Bar Pull ups 50 Double unders Bonus Conditioning: Row 1000m 25 burpees Row 1000m 25 Burpees  Strength:
Deadlift 10-10-10-AMAP @65% Our First Win-A-WOD MetCon: The WOD designed and selected by you CrossFit Elgin is: 15:00 Partner AMRAP 1 Rope Climb 5 HSPU 10 Sit Ups Partner A does round while Partner B hold plank, then switch. I'm sure this is Functional Fitness somehow :)  Partner WOD:
Increasing Clean & Jerk Ladder 3 reps Each @ 95/65 115/75 135/95 155/105 185/115 205/135 225/155 7:00 Cap. If Ladder is completed score time to completion or: Increasing Jerk Ladder 3 reps Each @ 65/45 75/55 95/65 105/75 115/85 135/95 155/105 If Planning Scaled for Competition MetCon: 5 rounds: 20 Cal Row 20 KB Swings (55/35) Bonus: Partner WOD For Time: 50 Synchronized Sit ups (touch hands together at top) 50 Synchronized Push Ups 50 Synchronized Squats  Strength:
10:00 AMRAP Increase unbroken # of reps each round of: 1 – Strict Pull Up 2 – Kipping Chest to Bar 3 – Kipping Pull ups (2-3-4…. 3-4-5, etc) Score is completed unbroken rounds MetCon: 10:00 EMOM 30 Double Unders 3 Power Snatch (135/95) Skill Bonus: 5 attempts at Max Distance Hand Stand Walk Mobility bonus: Choose 5 different Mobility Drills and spent 2:00 on each side of your body on each  Strength:
Front Squat 10-10-10- AMAP @ 65% MetCon: For time: 50 box jumps (24 / 20 in.) 25 toes-to-bars 50 wall-ball shots (20 / 14 lb.) 25 ring dips 50 wall-ball shots (20 / 14 lb.) 25 toes-to-bars 50 box jumps (24 / 20 in.) Strength Bonus: 5x5 :03 Bottom Pause OH Squat  Strength:
Push Press 8-8-8- AMAP @70% MetCon: 4 rounds 500m row 400m run Bonus: 6 Rounds 5 Chest to Bar Pull Ups :30 Rest between Rounds |
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