CrossFit Nocatee

January 7, 2019

1.8.19

Post WOD: Complete for Quality 50 Strict Pullups 50 Strict Dips *Split reps any way  you want to. AMRAP 5 30/21 Cal Row 21 Snatch (95,65) […]
January 6, 2019

1.7.19

Back Squat Every 2 Mins, 8 Sets 2 Sets of 5 at 70% 2 Sets of 3 at 80% 2 Sets of 2 at 85-90% 2 […]
January 3, 2019

1.4.19

StrengthPause Back Squats5 Sets of 2*5 Sec hold at bottom*Start at 60%, go by feelMetcon10 Min AMRAP5 Hang Squat Snatch (95,65)10 Lateral BurpeesExtra Work row ConditioningMales21-18-15-12-9 […]
December 27, 2018

12.28.18

EMOM 10 1 Push Jerk + 1 Split Jerk METCON-Vader from CompTrain 3 Rds 24/17 Cal Row 21 Wallballs (20,14) 18 Alt DB Snatch (50,35) 15 […]