Friday

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility P: Metcon (3 Rounds for time) For time: 5 rounds 5x Pull up 10x Push up 15x Squat Cap: 6 min [...]

Thurs

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Metcon (AMRAP – Rounds and Reps) 30 min amrap 400 m run 20 sdhp 75/55 20 v ups 400m [...]

Wednesday

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Weightlifting Push Press (5 x 2 ) Metcon P: Metcon (Time) 9-15-21 power clean 155/105 bar [...]

Tuesday

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Gymnastics strict pull ups strict 1) 6 reps 2 ) 3 reps 3) 1 reps for as long as possible. or [...]

wod a palooza

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Weightlifting Hang Power Snatch (12 min to build to 1rm ) build to heavy single for the day [...]

Front Squat

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Front Rack P: 1 squat clean + 3 front squats (Build up to heavy set in 16 minutes.) F: Front Squat [...]

Yuck

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Squat/Pull up Accessory 4 sets – 8-10 reps Choose either Bent over barbell row – Barbell [...]

7×2

CrossFit Lykos – CrossFit GPP Shoulder Press (4 x 3) Same weight = 4 sets Mobility Shoulder IR P: Metcon (AMRAP – Reps) 7x 2-minute rounds 25x Cal Row Max reps – Jerk – [...]

Kev

CrossFit Lykos – CrossFit GPP Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Couch P: “Kev” (AMRAP – Rounds and Reps) With a partner, complete as many rounds [...]

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