Harriet
CrossFit Illuminati – CrossFit View Public Whiteboard Metcon (Time) 3 RFT 10 Thrusters (115/85) 20 KB swings (70/53) 10 Front Squats (115/85) 20 Push Ups 10 Snatches (115/85) 20 Wall Balls (20/14) 10 Pull Ups
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400 m run 3 rounds 10 kb swings 15 push ups 15 air squats Warm-up (No Measure) 400 m run 3 rounds 10 kb swings 15 push ups 15 air squats Metcon Metcon (Time) For time 3 rounds 5 bar muscle ups 5 power…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Metcon (No Measure) https://app.romwod.com/workout/forever-and-a-day Warm-up Jumping squats, mountain climbers, G2OH (No Measure) 400 m run 3 rds 10 Jumping squats 10 Mountain climbers 10 Plate G2OH Weightlifting Metcon (No Measure) Cleans (deload week) 5 reps @ 36% 5 reps @ 45% 5 reps @54% Metcon Grace…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Old school (No Measure) Run 200 m High knees/ butt kickers Punters kick/ bear crawl Carioca / Carioca 30 double unders 5 scorpions 10 burpees 15 sit ups 20 air squats 30 second couch stretch 30 second deep lunge Metcon Dodgeball (No Measure) purple – 10 wall…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up squat warmup (No Measure) 200 m run 3rds 15 air squats 10 med ball situps 10 supermans 5 empty barbell push press Conditioning Metcon (No Measure) Sally (135/95) Metcon Metcon (Time) RX+ 5 RFT 20 push ups 20 KB swings (70/53) RX 4 RFT 20 push ups…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up warm up press and squat (No Measure) 500 m row 3 rounds 10 plate G2OH 10 push press 10 front squats Strength double KB cleans (5×10) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 500 m Row 3 Rounds 10 BB Thrusters 10 Pushup to Downward Dog 20 Flutter Kicks 10 KB Swings Metcon 800m Run (Time) Max Effort 800m Run Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 18 Alternating DB Snatches (45/30) 12 Handstand Push Ups 3…
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Do what is Difficult (13 min) https://app.romwod.com/workout/do-what-is-difficult Warm-up 400 m Run 3 Rounds 15 Jumping Squats 10 KB Swings 10 Front Rack KB Lunges 30 Sec Plank Hold Metcon Metcon (Time) 5 rounds for time of: 75 Double Unders 15 deadlifts, rep 185/115 After Party Accumulate…