Category Archives: Uncategorized

Open gym

7-10 am

2-8 pm

 

Strongman @ 7 pm

 

Weightlifting:

Front squat

5×3@75% (+5-10 lbs over last week)

2 sec pause in bottom

 

Bench press

4×5@75% (+5-10 lbs over last week)

1 sec pause at chest

 

5 rounds:

6-8 Single arm KB or DB strict press each arm

8 Weighted step ups

15 KB swings

WOD:

EMOM 12 minutes

Odd: 1 Power clean starting at 80% and building to a heavy single

 

 

then

 

With a buddy:

As many calories as possible in 20 minutes:

Bike or Row switching partners every 25 cals

 

Weightlifting:

Rest day

WOD:

Deadlift

4×5 (Build to a heavy set of 5 touch and go’s)

 

With a partner

20 minutes:

20 wall balls

20 sit ups

*One person works while the other rests.  Switch after the completion of each round.

 

Weightlifting:

Snatch pull

5×3@90%

 

Power snatch

8×2@75%

 

4 rounds:

5 Weighted Pull ups

10 Single arm DB rows

15 Reverse hypers

 

 

 

WOD:

3 rounds:

Max reps strict HSPU

Max reps strict pull-ups

*Rest as needed between sets and rounds. Record your total number of each exercise.

 

then

 

5 rounds:

30 Swings

30 Double unders

Rest 1 minute

*Choose a challenging weight for the KB swings.

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!