CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up Press Warm up (No Measure) 200 m run 3 rounds 8 BB strict press 8 barbell push press 15 air squats 10 push ups Weightlifting Push Jerk (5×3) Metcon Metcon (Time) 3 RFT 30 KB swings 20 triple unders 400 m run
CrossFit Illuminati – CrossFit View Public Whiteboard Becky (Time) 800 m run 30 power snatches 400 m run 30 hang power cleans 200 m run 30 back squats 400 m run 30 push ups 800 m run 30 pull ups (95/65)
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 10 DB Goblet Squats (don’t go too light) 15 KB Swings 10 Scap Pulls Strength Metcon (Weight) EMOM for 10 Minutes 3 Back Squats AHAP (keep same load throughout) Use Rig or Rack. Metcon Metcon (Time) 500 Meter Buy – in 4…
CrossFit Illuminati – CrossFit View Public Whiteboard Warm-up 200 M Run 3 Rounds 10 BB OHS 12 Hollow Rocks 15 KB Swings Weightlifting Snatch before MU work Snatch (20 Min Find 1 Rep Max) Skill Bar Muscle-ups (Review.) Those w/ MU’s attempt Gymnastics. Benchmark Max Unbroken bar Muscle-ups.
CrossFit Illuminati – CrossFit View Public Whiteboard ROM WOD Rise (14 min) https://app.romwod.com/workout/rise Warm-up 500 Meter Row 3 Rounds 10 Pushups into Puppy Dog 10 Wallballs 20 Light weighted Arm Circles (2.5 to 5 lb max) Metcon Metcon (Time) 6 Rounds: 12 Thrusters (95/65) 10 Pull-upsRX+: Chest to Bar Pullups
