Daily Wod

Hi Reps Fitness – FIT 4 ALL – Barbell View Public Whiteboard Barbell Power Clean x 3 Hang Power Clean x 3 6 Sets Snatch Deadlift 3 x 6 Snatch Balance 3 x 3 Front Squats Build to 3RM Then 3 x 3 @ 80%

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Warm-up 3 Sets – Focus on control of each movement – move slow and deliberately 10 Quadruped Hip Ext/leg 30sec Forearm Plank 10 Side Plank Rotations/side 10 Jefferson Curls Weightlifting Back Squat (Every 90 seconds for 8 sets) First 3 sets = 5 reps @ same weight Next…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Circuit (No Measure) 1 Min on 30 sec Rest 3 Rounds Battle Ropes Lateral Box Stepovers Goblet Squats Row H/R Push-ups Jack Knives Dead Ball Slams KB Swings Burpees Bike

Hi Reps Fitness – FIT 4 LIFE – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 9 minutes of: 1 round of “Cindy” 1 round of “DT”“Cindy” 5 Pull-ups 10 Push-ups 15 Squats DT 70/45kg Deadlift, 12 reps 70/45kg Hang power clean, 9 reps 70/45kg Push jerk, 6 reps Metcon (Time) For time: 400m run 30 calories…

Hi Reps Fitness – FIT 4 ALL View Public Whiteboard Metcon (AMRAP – Reps) 2MIN ON: 1MIN REST Ski Ring Rows Bear Crawl Row Burpees Box Jump Assault Bike Sled Push Deadball Slam 2 ROUNDS