Category Archives: Uncategorized

WOD:

15 minutes:

Handstand progressions

-Practice handstand holds, handstand push ups, and handstand walking

 

then

 

20 min AMRAP:

6 strict handstand push ups

12 Deadlifts 275/185

Run 200 m (10th street and back)

 

Weightlifting:

Deload week

WOD:

15 minutes:

Rope climb skill work

-challenge yourself with a variation suitable for you: lay to stand, standard rope climb, legless, etc

 

then

 

5 RFT:

10 Power cleans 135/95

30 Double unders

 

Weightlifting:

Deload week:  If you competed, take it easy this week!  Otherwise, some light technique work and/or CrossFit is suitable. There will be no weightlifting classes this week. We will be back at it next week!

Saturday:

Open gym 9-12 am

Weightlifting @ 10 am

 

Sunday:

Endurance @ 10 am

Open gym 10-12

 

Friday’s WOD:

OTM 10 minutes:

2 Deadlifts @ 75%

*Keep the weight light, and focus on perfect and powerful movement.

 

then

 

5 RFT:

20 Wall balls

50 Double unders

 

Weightlifting:

-Work both lifts up to 65%

WOD:

Bench press

5×3@80-85% (no pause)

 

For time:

Run 1 mile

50 thrusters 95/65

40 pull ups

30 box jumps

20 toes to bar

10 burpees

 

 

 

Weightlifting:

Snatch

3 waves:

-heavy single

90%x1

95%x1

 

Clean and jerk

3 waves:

-heavy single

90%x1

95%x1

 

Snatch pull

5×2@105%

Thanks to all who participated in the Polar Plunge 5k benefiting New Hanover County Special Olympics!

 

WOD:

Back squat

5×4@90% of 4 RM from last week

 

Weighted pull up

5×4

 

then

 

5 RFT:

30 KB swings

Run 400 m

 

Weightlifting:

Power snatch + OH squat

4x (2+2)@75%

 

Back squat

5×3@90% of 3 RM

 

Push press

-Build to heavy triple

 

RDL

4×5@85% of clean