Crossfit Downtown Winston

Lift – DL 1RM WOD – 10! DL (65/45Ib) Push press

Lift – BS 3×5 (sxr) WOD – “Death by Cindy” 20 min amrap: 1 x Pull-ups, 2 x Push-ups, 3 x Squats. 2,3,4 3,4,5 4,5,6 etc.

Lift – PJ 3×5 – 3 RFT: 20 x Russian lunges, 20 x Renegade rows, 20 x Db Snatch  

Lift – 3RM Squat Clean WOD – On the minute for 15 minutes: 2 x Power Cleans, (60/40Kg) 5 x Chin-ups.

Lift – Bench 1RM – Amrap 15: 5 x Burpees, 10 x Push-ups, 15 x Dbl Unders.

“LEADER BOARD DAY” We are Doing ‘Fran’, for today’s leader board workout. 21-15-9-Thrusters, Pull-ups. RX is 45/30Kg and unassisted pull-ups. Modify as necessary. DO NOT COME TO THIS CLASS IF…

Lift – DL 5RM – 4 rft: 15 x KB Swings (24Kg/16Kg), 15 x Box Jumps, 15 x Push -ups.

Lift – SP 5RM – 15-12-9 Strict Pull-ups, FS (50/35Kg), Ring Dips

Strength – practice kipping pull-ups. If you can already do them do max reps x 3 with a 2 min rest between. – AMRAP 20 3 x Turkish get-ups (each…

Lift – BS 1RM (5-5-3-2-1-1-1 etc.) – Amrap 12: 10 x Wallballs, 10 x Push-ups, 10 x KB Swings.