Today's WOD #CROSSFITYO4

Warm up & Mobilise - Back Squat - 6 x 6 - Increasing Weight - WOD: 0-3 Minutes AMRAP 10 American Kettlebell Swings 24/16kg 10 Wall Balls 9/7kg - 3-5 Minutes Rest - 5-8 Minutes AMRAP 10 American Kettlebell Swings 24/16kg 10 Toes 2 Bar - 8-10 Minutes Rest - 10-13 Minutes AMRAP 10 American Kettlebell Swings 24/16kg 10 Wall Balls 9/7kg - 13-15 Minutes Rest - 15-18 Minutes AMRAP 10 American Kettlebell Swings 24/16kg 10 Toes 2 Bar #gymnastics #crossfit #fitness #gym #yo4 #weightlif

Warm Up/Mobilise - Strength - Push Press - work up to a heavy double from the rack Power Snatch - work up to a heavy double - WOD - 21-15-9 - For Time: - DB Snatch 22.5/15kg Pull Ups #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout

Warm Up & Mobilise - WOD - 5 Rounds For Time: 400m Run / 1000m Bike 30 Thrusters 20/15kg 20 Double Under's/40 Singles 10 Burpees - 40 Minute Time Cap. #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout

Warm Up & Mobilise - Strength 5 x 5 Deadlift - Tempo 3-1-1 Seated KB Strict Press - WOD - Chipper for Time; 50 KB Swings (24/16kg) 40 Jumping Lunges 30 Wall Balls (9/7kg) 20 T2B 10 Deadlifts (80/50kg) #crossfit #fitness #yo4 #weightlifting #box #wod #workout #gym

Warm Up & Mobilise - Back Squat - Establish Heavy Triple > 3 x 3 @ 85% - Partner WOD - 3 Rounds For Time: 60 Wall Balls 9/7kg 40 Pull Ups 20 Handstand Push Ups 400m Partner Run #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #wod #workout

Warm Up & Mobilise - Rolling Clock: 0-8 Minutes - 6 Snatch 42.5/30kg + 10 Sit Ups - 8-12 Minutes - Rest - 12 - 20 Minutes - 18.0 Open Prep - 21/15/9 DB Snatch 22.5/15 + Burpee Over DB - 20 - 25 Minutes - Rest - 25 - 35 Minutes AMRAP - 400m Run, 12 Overhead DB Lunges + 24 Double Unders #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #wod #workout

Warm Up & Mobilise - Power Clean - Technique Work + Build to heavy Single - WOD 20 Minute EMOM Minute 1 - 3 Power Cleans, 2 Hang Power Cleans + 1 Shoulder to Overhead Minute 2 - 10/7 Kcal Air Bike Minute 3 - 3 Wall Walks Minute 4 - Rest - #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #wod #fitfam #workout

Warm Up & Mobilise - Strength - Front Squat - Heavy Double > 4 x 2 @ 85% - Every 4 Minutes for 16 Minutes; 40 Double Unders 30 Air Squats 20 DB Snatch 22.5/15kg 10 Deadlifts 80/50kg #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #wod #workout

Warm Up & Mobilise - Strict Press 1 Rep Max > 3 x 3 @ 85% - WOD - 4 Rounds For Time; 9 Thrusters 42.5/30kg 12 Push Ups 15 Toes '2' Bar 18 Kettlebell Swings 24/16kg #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #wod #workout

Warm Up & Mobilise - Snatch + Hang Snatch + Overhead Squat 10 x 1 - Snatch Pulls 5 x 2 - WOD - 3 Rounds For Time: 400m Run 20 Overhead Squats 40/25kg 10 Bar Over Burpees #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #wod #workout