crossfit beltline Archives | CrossFit Old 4th Ward

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Strength

Jerk: 1 rep max

Accessory

100 band pull downs
100 band face pulls

WOD

As many rounds as possible (AMRAP) in 10 mins: 
Snatch balance [70% of BW)
Every time the bar touches the ground, complete 20 toes to bar before returning to the bar. 

Strength

Box front squat: 1 rep max

WOD

“Michael” 
3 rounds for time:
800m run
50 back extensions
50 sit ups

Accessory/Post WOD

100 banded quad extensions (50 ea leg)

 

Strength

Deadlift: 10 x 3 @ 70%
Rest :30 between sets

Accessory 

100 ballistic good mornings (50% of bodyweight)
100 band face pulls

WOD

Elizabeth

For time:
21-15-9 reps of – 
Full cleans 135/95 (55%)
Ring dips