Posted: Aug 01, 2021
Sunisa Lee
CrossFit Siege – CrossFit
Warm-up
400m Run
5Min AMRAP
10 BB Hang High Pulls
8 Lateral Bar Hops
6 walk outs (inch worm w/no push up)
Metcon (Time)
3RFT
25 Hang Cleans 95/65
25/18 Cal Bike
15 Push Ups
Posted: Aug 01, 2021
Ryan Murphy
CrossFit Siege – CrossFit
Warm-up
400m Run
Jumping Air Squats
Step Ups
Russian KBS
Snatch grip High Pulls
Then Snatch progressions w Coach
Snatch
1 RM
Metcon (Time)
3 RFT
21 Wall Balls 20/14
15 Box Jumps 24/20
12 KBS 50/35
9 Snatches 115/75
Posted: Jul 31, 2021
New Champion
CrossFit Siege – CrossFit
Metcon (Time)
Teams of 2
2 Rounds
600M Run (together)
50 Power Snatches 95/65
40 Burpee Box Jump Overs (24″/20″)
Posted: Jul 31, 2021
Caeleb Dressel
CrossFit Siege – CrossFit
Warm-up
400M Run
6min Dice Game
Metcon (Time)
30 Pull Ups
400M Run
15 F Squats 135/95
800M
15 F Squats
400M Run
30 Pull Ups
Posted: Jul 31, 2021
Katie Ledecky
CrossFit Siege – CrossFit
Warm-up
400m Run
12-9-6
-DB strict press
-DB Squats
-DB Good Mornings
Core WOD
3 Rounds :30/:15
-Bird Dogs
-Wall Sits
Metcon (Distance)
Every 3 M x 5 Rounds
5 Burpees
AMRAP
S/A DB OH Lunges 50/35
1 Min Rest
Posted: Jul 31, 2021
Regan Smith
CrossFit Siege – CrossFit
Warm-up
500M Row
400M Run
20 Cal Bike
Clean and Jerk
Metcon (Time)
5m AMRAP X 4 Rounds
400m Run
7 Deadlifts 115/75
5 Power Cleans
3 STOHs
Rest 2m