crossfitquispamsisOct 18, 20231 minThursday 10192023Stretch day ! Or Bench press 4-4-4-4-4 Tempo 3 sec down Xplode up WOD RX 3 rounds for reps: 1:00 wall-ball shots (14/20 lb)(9/10 ft) 1:00...
crossfitquispamsisOct 17, 20231 minWednesday 10172023Core -Tabata hollow holds STRENGTH 7 sets for load: 3 hang power snatches WOD RX For time: 21 DB thrusters (35/50 lb) 400-m run 18 DB...
crossfitquispamsisOct 16, 20231 minTuesday 10162023Warmup Core - Tabata Bar glute bridges STRENGTH POWER CLEANS Pre-workout:On a 10:00 clock: Build to a heavy 2-rep unbroken power clean–...
crossfitquispamsisOct 15, 20231 minMonday 10152023Warmup STRENGTH Clean and jerks 2+1 70% / 75% /80%/85%/90% WOD RX AMRAP 20: 100-calorie row 75 sit-ups 25 bar muscle ups INTERMEDIATE...