CROSSFIT WODS

0

FRIDAY 9.22.17

Team Series Event 3
For time:
50 synchronized wall-ball shots 20/14
30 cleans, 135 / 95 lb.
50 synchronized wall-ball shots 20/14
20 cleans, 185 / 135 lb.
50 synchronized wall-ball shots 20/14
10 cleans, 225 / 155 lb.

Scaled Wall Balls 14/10
Cleans 95/65, 135/95, 155/105

WEIGHTLIFTING (more…)

0

Wednesday 9.20.17

250 M. Run/Row
7-5-3
Candlestick Roll
Push Up
Parallette Pass through

Strict press
3-5-7-5-3

Rush Hour
For time:
100 Double unders
50 Pull-ups
1:00 Plank Hold
100 Double unders
1:00 Plank Hold
50 Pull-ups
100 Double unders

Competitor
1. TBA
2.
Rush Hour
For time:
100 Double unders
50 Pull-ups
1:00 Plank Hold
100 Double unders
1:00 Plank Hold
50 Pull-ups
100 Double unders

WEIGHTLIFTING
power Snatch + Snatch
5(1+1) -choose weight-

Power Clean + Clean + Jerk
5(1+1+1)

Push Press + BTN Push Press
4(2+2) -choose weight-

Bulgarian Split Squats
3×10 -choose weight-
*NF – No Feet (hookgrip/straps ok)

POWERLIFTING

Back squat
Warm up 45-65% 5-5-3
93% 3
95% 2-2
97% 1-1-1

Box squat
5-5-5

3 rounds
10 pullups
10 Bent row
1:00 AMRAP Situps

0

Tuesday 9.19.17

Warm Up
3:00 Light Row or Bike
3 Rounds
3-5 Strict Pull Ups
7 Push Up
9 Air Squats
15 Sit Ups -> Then Warm up Deadlift

Double Trouble
21 Deadlifts (135/95)
10 Burpees
18 Deadlifts (155/115)
10 Burpees
15 Deadlifts (185/135)
10 Burpees
12 Deadlifts (225/165)
10 Burpees
9 Deadlifts (255/185)
10 Burpees
6 Deadlifts (295/205)
10 Burpees
3 Deadlifts (315/225)
10 Burpees
* 20 burpees must be completed, instead of 10, following a round that is not unbroken *

Cool Down
Static Stretching

WEIGHTLIFTING (more…)

0

Monday 9.18.17

250 M. Run
Dynamic Stretch
Barbell Warm Up (3 second pause)
Ground-Below knee, Above knee, Pockets, Shrug
Ground- Below knee, Above knee, Pockets, High Pull
Ground- Below knee, Above knee, Pockets, Power Clean,
Ground- below knee, Above knee, Pockets, Squat clean

For Load
EMOM – Until Failure
1 Hang Clean (full squat)

Helen
3 Rounds For Time
400 M. Run
21 KBS 53/35
12 Pull Ups

COMPETITOR
1. TBA
2. Helen
3 Rounds For Time
400 M. Run
21 KBS 53/35
12 Pull Ups

WEIGHTLIFTING (more…)

0

Friday 9.15.17

Mobility
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Barbell Assisted Thoracic Opener – 2 sets of 1:00
Wrist Stretches – :30s in each position
Couch Stretch – 1:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot
WARM-UP
Row 5 on/15 off, 10 ON/ 10 OFF, 15 ON/5 OFF (On= Hard pulls/ Off= Soft Pulls)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Clean Pulls
5 Power Cleans
5 Front Squat

WOD
Village People

AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (115/80)
rest 5:00
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (135/95)
rest 5:00
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (155/105)

Macho Man is
3 Power Cleans
3 Front Squats
3 Jerks

COMPETITOR
1. TBA
2. AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5:00
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5:00
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)
WEIGHTLIFTING (more…)

0

THURSDAY 9.14.17

Warm Up
250 M. Run/Row
3 Rounds
5 Candlestick Roll
6 Push Up
7 Parallette Pass through

Skill
Pistols

Running Wild
20:00 AMRAP
400 M. Run
30 Air Squats
200 M. Farmers Carry 70/53
10 Handstand Push Ups

Competitor
20:00 AMRAP
400 M. Run
14 Pistols (Alt.)
200 M. Farmers Carry 70/53
10 Deficit Handstand Push Ups (8″/4″)

WEIGHTLIFTING
rest

0

TUESDAY 9.12.17

Warm Up (15 minutes)
Jump Rope
1:00 Singles
1:00 side to side
1:00 High knees
1:00 Single single single double
1:00 Single double single
1:00 Double unders
3 Rounds
3 Barbell Lunges (R+L=1)
3-5 Toes to bar

Bad Monkey
30-20-10
Front Rack Lunge 135/95 (alternating)
Toes to bar
50 Double Unders after each round

COMPETITOR
1. TBA
2. 30-20-10
Front Rack Lunge 135/95 (alternating)
Toes to bar
50 Double Unders after each roun

Cool Down
Mobility/Stretching

WEIGHTLIFTING (more…)

0