If you are a member and didn’t receive the email
in regards to How to Approach the Workout please
email me: steve@crossfitknoxville.com so I can
add you or get your proper email address. We have
an awesome training week coming up and you need
to read this email. Thanks.
WOD:
4 Rounds of:
2 minutes on/1 minute off
5 Renegade Rows
10 Grasshoppers
WOD:
1000m Run
50 Thrusters
30 Pull-ups
WOD:
Hanging Power Clean-Work to a heavy set of 2
then…
4 Rounds of:
2 minutes on/1 minute off
5 Hanging Power cleans
50m Sprint
WOD:
Front Squat- Work to a heavy set of 2
then…
5 Rounds of:
6 Overhead Squats
3 Muscle-ups
*10 minute Cap
WOD:
AMRAP in 20 minutes of:
10 Push Press (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)
Due to class sizes we will be holding the
9am workout of the day at Crossfit Knoxville
North. This is only a fifteen minute drive with
traffic from Crossfit West to Crossfit North. We
will have a Gymnastics class with Matt at 9am
at Crossfit Knoxville West.
WOD:
Back Squat- 5×5
Pull-ups
WOD:
5 Rounds for time of:
5 HSPU/Wall Walks
200 M Farmers Carry
10 Box Jumps
WOD:
800 M run
50 KB Swings
400 M run
40 KB Swings
400 M run
30 KB Swings
800 M run