Category Archives: Uncategorized

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!

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%