Category: WOD

Open Prep Week 4

CrossFit Unbowed – CrossFit View Public Whiteboard Metcon (Weight) Roxanne (https://www.youtube.com/watch?v=3T1c7GkzRQQ) Link to song. Build up to a heavy set. Push Press “Every time they say Roxanne, do a Push Press. – Start light, rest in between song plays.”


Open Week 2

CrossFit Unbowed – CrossFit View Public Whiteboard


Open Prep Week 4

CrossFit Unbowed – CrossFit View Public Whiteboard Metcon (Time) 800m run Rest 1/2 the time it took you to run. 400m run Rest 1/2 time 200m run Rest 1/2 time 400m run Rest 1/2 time 800m run


Open Prep Week 4

CrossFit Unbowed – CrossFit View Public Whiteboard Clean and Jerk Complex On the :90 seconds for 6 complexes…. 3 position power clean (high hang, hang, ground) + split jerk 1 Complex @ 60% 1 Complex @ 63% 1 Complex @ 66% 1 Complex @ 69% 1 Complex @ 72% 1 Complex @ 75% Metcon (AMRAP …
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Open Prep Week 4

CrossFit Unbowed – CrossFit View Public Whiteboard Weightlifting Snatch Complex (2) EMOM 10: Power Snatch + Squat Snatch Minutes 1-2 @ 60% Minutes 3-4 @ 65% Minutes 5-6 @ 70% Minutes 7-8 @ 75% Minutes 9-10 @ 75-80% Metcon (Time) For Time: 20 Burpee Box Jump Overs (30/24) 30 Power Snatches (115/80) 40 Overhead Squats …
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Open Prep 5

CrossFit Unbowed – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 2: AMRAP 25 100/80 Calorie Row 50 Thrusters (95/65) 5 Rope Climbs 100/80 Calorie Row 50 Power Snatch (95/65) 5 Rope Climbs 100/80 Calorie Row 50 Clean and Jerks (95/65) 5 Rope ClimbsBreak up the work as you see fit. Warm-up (No …
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