120114
Build to a 1rep max Snatch
Build to 1 rep Max Clean and Jerk
WOD:
2 k row
300 dbl unders
1200m run
or if you are doing the barbell wod
3xME unbroken c2b Pull ups with 3min break between efforts and then do the barbell wod
Build to a 1rep max Snatch
Build to 1 rep Max Clean and Jerk
WOD:
2 k row
300 dbl unders
1200m run
or if you are doing the barbell wod
3xME unbroken c2b Pull ups with 3min break between efforts and then do the barbell wod
Build to a 1rep max Snatch
Build to 1 rep Max Clean and Jerk
WOD:
2 k row
200 dbl unders
800m run
Dr. Jekyll & Mr. Hyde
Teams of 2
3 min Amrap
30 pull ups
50 hr pushups
rest 1min
30 hspu
50 burpees
rest 1 min
5 min max cal row (switch off as needed )
5 min AMRAP STRICT HSPU
WOD
30 SQUAT CLEANS
225/155
2min max distance row
if you are following barbell wod do the hspu then the barbell wod
5 min AMRAP HSPU (STRICT IF POSSIBLE)
WOD
30 SQUAT CLEANS FOR TIME
155/105#
MAX DISTANCE ROW IN 2 MIN
Holiday Schedule
Thursday Gym Closed
Friday normal Schedule
Happy Thanksgiving everybody!
POWER SNATCH
Work to 80% of 1RM Snatch. Then 2 drop sets. Drop sets @ 35LB down if your 80% is over 220LB. Drop sets @ 25LB down if your 80% is below 220LB
WOD
FIRST COURSE:
30 – 20 – 10 OF:
Wall Ball (20/14)
Box Jumps (24/18)
Kettlebell Swings (53/35)
10 minute limit
MAIN COURSE:
AMRAP 16:00
In teams of four
Station 1: Power clean 95/65
Station 2: Double-Unders
Station 3: Pull-ups
Station 4: Rest
Switch stations every minute on the minute.
Score in total number of combined reps.
WOD 1
300 DBL UNDERS
AT 3,2,1 GO AND EMOM 10/6 RING DIPS (PAUSE 1 SEC AT THE TOP TRY TO RECOIL OUT OF THE BOTTOM)
*GO UNTIL 300 DBL UNDER ARE DONE
WOD 2
3 MIN RUNNING CLOCK
400M RUN
THRUSTER 95/65# MAX REPS UNTIL 3 MIN MARK
REST 1MIN
3 MIN RUNNING CLOCK
400M RUN
THRUSTER 95/65#
REST 1MIN
3 MIN RUNNING CLOCK
400M RUN
THRUSTER 95/65#
*SCORE IS # OF THRUSTERS
Build to 1rm Front Squat
WOD
3 MIN RUNNING CLOCK
400M RUN
THRUSTER 95/65# MAX REPS UNTIL 3 MIN MARK
REST 1MIN
3 MIN RUNNING CLOCK
400M RUN
THRUSTER 95/65#
REST 1MIN
3 MIN RUNNING CLOCK
400M RUN
THRUSTER 95/65#
*SCORE IS # OF THRUSTERS
CORE: 100 AB MAT SITUPS FOR TIME
Handstand Practice 15 min
Strength:
Deadlift 3×2, 2×1
5min AMrap TGU left arm
5min Amrap TGU right arm
WOD 1:
12-9-6-3 reps
Strict Press 75% 1rm
Deadlift 315/205#
Burpees
WOD 2
30 muscle ups for time
Handstand Practice 10 min
Strength:
Deadlift 3×2, 2×1
5min AMrap TGU
WOD:
12-9-6-3 reps
Strict Press 75% 1rm
Deadlift 315/205#
Burpees
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com