WOD
1 Mile Run Weightlifting Back Squat (3×5@80%) Bench Press (3×5@80%) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run
1 Mile Run
CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5@80%) Bench Press (3×5@80%) Metcon 1-Mile Run (Time) Max Effort 1-Mile Run
WOD
Trunk Work Weightlifting Clean (6×1@70%) Front Squat (Heavy Triple) Metcon Metcon Trunk Work 2 min Zercher Hold (135/95) 45 second LSIT 1:30 Zercher hold 30 second LSIT 1 min Zercher hold 15 second LSIT
Trunk Work
CrossFit Siloam Springs – CrossFit Weightlifting Clean (6×1@70%) Front Squat (Heavy Triple) Metcon Metcon (No Measure) Trunk Work 2 min Zercher Hold (135/95) 45 second LSIT 1:30 Zercher hold 30 second LSIT 1 min
WOD
12 Minute AMRAP Weightlifting Push Press (Heavy Single) Push Press (3×5@80% of HS) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 5 unbroken toes to bar 10 push press (135/95) 15 front squat (135/95)
10 Rounds for Time
CrossFit Siloam Springs – CrossFit LT Metcon Metcon (Time) 10 Rounds for Tome 9 Thrusters 35 Singles
12 Minute AMRAP
CrossFit Siloam Springs – CrossFit Weightlifting Push Press (Heavy Single) Push Press (3×5@80% of HS) Metcon Metcon (AMRAP – Reps) 12 min AMRAP 5 unbroken toes to bar 10 push press (135/95) 15 front
WOD
30 Minute AMRAP Metcon Metcon (Time) 75 GHDs Trunk Work (10 min cap) Metcon (AMRAP – Reps) 30 min AMRAP 3 rope climbs 6 cleans (135/95) 9 Thrusters (135/95) 12 unbroken double unders 15