weighted Pull up

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility OH Lat Weighted Pull-ups (5 x 3) Find Heavy Triple * You may work strict pull up unweighted or with [...]

Mainsite chipper

CrossFit Lykos – CrossFit GPP Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Ankle Skill Pistol practice. Warm up clean and deadlift. P: Metcon (Time) For time: 60x Pistols 50x [...]

weds

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Metcon (Distance) Max Distance Row in 15 minutes. Metcon (Weight) 15 minutes to establish heaviest sled push [...]

monday……

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Weightlifting P: Snatch Balance (5 x 2 ) F: Overhead Squat (5 x 2) Metcon P: Metcon (AMRAP [...]

Team series 5

CrossFit Lykos – CrossFit GPP Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Posterior Chain Deadlift – Tempo 5/5 (4 sets, 3 reps, same weight) 5 seconds eccentric(down), [...]

Press

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Triceps Shoulder Press (3 x 5 @ same weight) E: Metcon (AMRAP – Reps) 4 rounds 1 minute [...]

Team Series

CrossFit Lykos – CrossFit GPP Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Ankle Skill 15 minutes to…. Build up Back Squat Practice HSPU/kipping Practice DU’s P: [...]

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