CROSSFIT WODS

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FRIDAY 6.22.18

Stretch Ahead
3 Rounds For Reps
DB Snatch 50/35
Rest 1:00
Toes to Bar
Rest 1:00
Hang Power Clean 135/95
Rest 1:00
Box Jump 30/24
Rest 1:00
Assault Bike Cal
Rest 1:00

Fitness
3 Rounds For Reps
DB Snatch 35/20
Rest 1:00
Hanging knee raise
Rest 1:00
Hang Power Clean 95/65
Rest 1:00
Box Jump 24/20
Rest 1:00
Assault Bike Cal
Rest 1:00

COMPTRAIN

WEIGHTLIFTING (more…)

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WEDNESDAY 6.20.18

Strength
For Load
Push Press
Heavy set of 3

“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

FITNESS
For Load
Push Press
Heavy set of 3

“Heartbreak Kid”
3 Rounds:
10 Front Squats (135/95)
20 Pull-Ups
100 Single Unders

competitor
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

DUMBBELL CYCLING
20-18-16-14-12-10:
Dumbbell Power Snatch (50/35)
100m Run After Each Round

MIDLINE + STATIC HOLDS
3 Sets, Not for Time:
40 AbMat Sit-Ups
:20s Overhead DB Static Hold each side

WEIGHTLIFTING (more…)

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TUESDAY 6.19.18

“Captain Crunch”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

COMP TRAIN

WEIGHTLIFTING (more…)

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Monday 6.18.17

Back Squat
Build to a Heavy Set of 3

“Instep Inferno”
4 Rounds:
400 Meter Run
50 Air Squats

Comptrain
TBA

WEIGHTING
Deadlift
Work up to a heavy 8
All sets should be sets of 8
Then
3×6 @ 80%

Superset 3 sets of
12 Bent row
12 sumo squats
1:00 Cal assault bike

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TUESDAY 6.12.18

“Kelen Helly”
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly=
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Due to the heat index the options in place of running
500/400 Meter Row
40/30 Calorie Schwinn
25/15 Calorie Assault Bike

COMPTRAIN
TBA

WEIGHTLIFTING
Back Squat
5-5-5 (85%)

Push Press
5-5-5

Straight Leg Sumo Deadlift
8-8-8

For Time
1K Row

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Monday 6.10.18

Strength
EMOM 10
3 Hang Power Clean

“Nose Bleed”
AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

Competitor
1. Push Press
Build to a 1 Rep Max For the Day

2. Gymnastic Conditioning
AMRAP 7:
Strict Deficit Handstand Push-ups (3″/2″)

On the Minute (Starting at 0:00): 3 Deadlifts @ 75%

3. Conditioning
AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

4. Midline
Not For Time:
30 GHD Sit-Ups
:30 Second L-Sit Hold
20 GHD Sit-Ups
:20 Second L-Sit Hold
10 GHD Sit-Ups
:10 Second L-Sit Hold

WEIGHTLIFTING (more…)