CrossFit / Wed, Dec 3

Coach Ivan
Dec 3, 2025
1 min read

Warm-up

800 Meter Run o r 400 Meter Walk

Dynamic Stretch

Strength | 4 Sets

8 KB Deadlifts (Rx: 70s/53s lb)

10 BB Hip Thrusts (Rx: 135/95 lb)

WOD | 4 Rounds

20 DB Snatch (Rx: 50/30 lb)

50 Meter Sled Drag (Moderate Load)

100 DB Meter Farmer Carry (Rx: 50s/30s lb)

250 Meter Run

Cool-down

Pigeon pose + hamstring stretch

Recent Posts

See All

Olympic Lifting | Sat, March 14

Olympic Lifting Technique Day Part 1 – Quick Prep / Accessory (8–10 min) 3 Rounds (not for time) • 10 PVC Pass Throughs • 10 Air Squats • 8 Empty Bar Romanian Deadlifts • 6 Front Squats (empty bar) Fo

CrossFit | Sat, March 14

For time 3 Rounds: 400 M Run 30 Double Unders 3 Rounds: 400 M Run 30 Medball Sit Ups 20/14 3 Rounds: 400 M Run 30 Wall Balls 20/14 35 Min Time Cap

CrossFit | Friday, March 13

26.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar

Comments