CrossFit Love 9.30 WOD

 In WOD

CrossFit Love 9.30 WOD

“There is no greatness without a passion to be great, whether it’s the aspiration of an athlete or an artist, a scientist, a parent, or a business person.” – Tony Robbins

Pre-Session Weightlifting

Max complex:
Clean Pull +
Clean +
2 Power Jerk

Thruster
7 x 1 @ heavy, increasing loads

WOD 

Agility Ladder Drills 10 x 2 each
Lateral Box Jump Overs 6 x 4 *height you can bound at
Box Jumps 10 x 2 @ 30 – 40 inches

21:00 EMOM
Min 1: 8 – 12 Burpee Box Jump Overs
Min 2: 8 – 12 KB Snatches
Min 3: :40 Ring Dead Hang with MB btwn feet @ 20 / 14

1st Ever Love Body Session – 230PM

Upper Body & Midline Warm-up with Bands & Light KBs
A) Bent-Over Barbell Row 3 x 8 – 12, sets across + 20 BND Wide Grip Lat Pull-downs
B) DB In-N-Outs 3 x 8 – 12, sets across + 20 BND Tri-cep Extensions
C) Seated Shoulder Press 3 x 8 – 12, sets across + 20 BND Front Lat Raises
D) BB Curls + 20 R then L BND Hammer Curls
E) Ab Complex x 10: V-Sit Hold x :10 into Hollow Holds x :10 + 10 Standing BND Crunches

ROMWOD - Optimize Your Range of Motion

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