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CrossFit the week of 11.20.17

By: 0

Monday:

Lift:

Back Squat

Every 75 seconds – for 4 Sets
Set-1:  4 @55%
Set-2:  4 @65%
Set-3:  2 @75%
Set-4:  1 @85%

*Rest 1 minute, then…*

15 mins to establish 1RM Back Squat

Met-Con:
For Time (10 min Cap)

15 Pull-Ups / C2B
20 Burpee Box Jump-Overs (24/20”)
25 KB Swings
30 T2B

Score = Time

 


 

Tuesday:

Lift:

Front Squat

EMOM-4m
Set-1:  2 @55%
Set-2:  2 @65%
Set-3:  2 @75%
Set-4:  1 @80%

Rest 1 minute, then…

12 Minutes to establish 1RM Front Squat

Met-Con:
3 Rounds For Time

20 Double-Unders
5 Hang Squat Cleans (135/95) (155/105)

Score = Time

 


 

Wednesday:

Lift:

EMOM-6m
Hang Snatch X1 @70-75%

*Rest 1 minute, then*

Every 2 minutes – for 5 Sets
Snatch X1 @85-90%

Met-Con:
AMRAP-12m

12 Push Press (95/65) (115/75)
8 Front Rack Reverse Lunges
6 Pull-Ups / C2B

Score = Rounds + Reps

 


 

Thursday:  Happy Thanksgiving!

One class at 9:00am. Make sure to register in Triib!

Don’t ask what the WOD is. You’ll have to show up to find out!

 


 

Friday:

CrossFit at 9:00am, Carbon at 10:00am, Open Gym from 11:00am-1:00pm.

 

CrossFit the week of 11.13.17

By: 0

Monday:

Lift:

Back Squat

Every 75 seconds – for 4 Sets
Set-1:  5 @55%
Set-2:  4 @65%
Set-3:  2 @75%
Set-4:  2 @80%

*Rest 1 minute, then…*

Every 3 minutes – for 4 Sets
Set-5:  1 @85%
Set-6:  1 @90-95%
Set-7:  1 @90-95%
Set-8:  1 @95%+

Met-Con:
3 Rounds for Time (12 min Cap)

60 Double-Unders
12 Pull-Ups / C2B
5 Power Cleans (135/95) (175/105)

Accessory Work:

3 Sets – Not for Time

6-8 Glute/Ham Raises
Rest 30 sec
60 sec Plank

 


 

Tuesday:

Lift:

EMOM-6m
Hang Snatch X1 @70-75%

*Rest 1 minute, then*

Every 2 minutes – for 4 Sets
Snatch X1 @85-90%

Met-Con:
For Time
21-15-9

Thrusters (95/65) (115/75)
Burpees over the Barbell

Accessory Work:

3 Sets

10-12 Lateral Band Walks/side
8-10 Dumbbell Rows/side
Rest 90 seconds

 


 

Wednesday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-3:  2 Cleans @75-80%

Sets 4-5:  1 Clean @85-90%

Sets 6-8:  1 Clean @90-95%

Met-Con:
Against a Running Clock

15 Handstand Push-Ups
20 Box Jump-Overs
25 Toes-to-Bar

Rest until clock reaches 6 minutes, then…

For Time

20 Box Jump-Overs
15 Toes-to-Bar
10 Handstand Push-Ups

 


 

Thursday:

Lift:

Front Squat

EMOM-4m
Set-1:  2 @55%
Set-2:  2 @65%
Set-3:  2 @77%
Set-4:  2 @80%

Rest 1 minute, then…

Every 2 minutes – for 4 Sets
Set-5:  1 @85%
Set-6:  1 @90%
Set-7:  1 @90-95%
Set-8:  1 @90-95%+

Met-Con:
AMRAP-12m

10 Ring Rows / Strict Pull-Ups
15 Wall-Balls (20/14)
20 Double-Unders

Accessory Work:

3 Sets

6-8 Dumbbell Shoulder Press/side
8-10 Prone Snow Angels (Click to view)
Rest 90 seconds

 


 

Friday:

“Isabel”
For Time

30 Snatches (135/95)

Accessory Work:

3 Sets

8-12 Barbell Rows
20 Steps “Death March”
10-15 Banded Face-Pulls

CrossFit the week of 11.6.17

By: 0

Monday:

Lift:

Every 2 minutes – for 6 Sets

Sets 1-3: Hang Snatch X2 @75%
Sets 4-6: Snatch X1 @80-85%

Met-Con:
4 Rounds For Time (16 min Cap)

10  C2B / 5 Muscle-Ups (Bar or Rings)
8  Deadlifts (185/125) (275/185)
40  Double-Unders

 


 

Tuesday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-3:  2 Cleans @70-75%
Sets 4-5:  2 Cleans @80-85%
Sets 6-8:  1 Clean @90-95%

Met-Con:
AMRAP-9m

5 Ground-to-Overhead (115/75) (155/105)
8 Box Jumps (24/20”) (30/24”)
12 Wall-Balls (20/14)

Accessory Work:

3 Sets

8-10 DB Row/side
8-10 Dumbbell Hammer Curls/side
Rest 60-90 seconds

 


 

Wednesday:

Lift:

Back Squat

EMOM-4m

Set-1:  5 @50%
Set-2:  4 @60%
Set-3:  3 @70%
Set-4:  2 @75%

Every 3 minutes – for 4 Sets

Set-5:  1 @80%
Set-6:  1 @85%
Set-7:  1 @90-95%
Set-8:  1 @90-95%

Met-Con:
EMOM-12m

Min-1:  15/10 Calorie Row
Min-2:  20 Kettlebell Swings (53/35) (70/53)
Min-3:  6 Burpees + 8 Toes-to-Bar

Score = Total Reps out of 196/176

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets

Push Jerk X2 @80-85% of 1RM Push Jerk

Met-Con:
Every 3 mins – for 5 Rounds

10 Pull-Ups / 3 Rope Climbs
8 Box Jump-Overs (24/20”)
6 Handstand Push-Ups / Strict HSPU

Accessory Work:

3 Sets

8-10 Dumbbell Lateral Raises
12-15 Banded Face Pulls
Rest 90 seconds

 


 

Friday:

Lift:

Front Squat

EMOM-4m

Set-1:  2 @50%
Set-2:  2 @60%
Set-3:  2 @70%
Set-4:  2 @75%

Rest 1 minute, then…

Every 2 minutes – for 4 Sets

Set-5:  1 @80%
Set-6:  1 @85%
Set-7:  1 @90%
Set-8:  1 @90-95%

Met-Con:
3 Rounds for Time

10 Front Rack Reverse Lunges (95/65) (135/95)
12 Alt. Kettlebell Snatches (53/35) (70/53)
30 Double-Unders

CrossFit the week of 10.30.17

By: 0

Monday:

Lift:

Every 2 minutes – for 8 Sets
Front Squat

Set-1:  3 @60%
Set-2:  3 @65%
Set-3:  3 @70%
Set-4:  2 @75%
Set-5:  2 @80%
Set-6:  2 @85%
Set-7:  1 @90%
Set-8:  1 @90%+

Met-Con:
4 Rounds for Time

5 Muscle-Ups (Bar or Rings)
4 Ground-to-Overhead (135/95) (185/125)
200m Run

Accessory Work:

3 Sets

8-10 Dumbbell Rows/side
8-10 Dumbbell Lateral Raises

 


 

Tuesday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-2:  2 Hang Cleans @70-75%
Sets 3-5:  2 Cleans @80-85%
Sets 6-8:  1 Clean @85-90%

Met-Con:
Every 3.5 minutes – for 5 Rounds

40 Double-Unders
10 Toes-to-Bar
8 Push Press (115/75) (155/105)

Score = Total Reps out of 290

Accessory Work:

3 Sets

8 Bulgarian Split Squats/side
8-10 Dumbbell Hammer Curls/side

 


 

Wednesday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-2:  High Hang Snatch X2 @60%
Sets 4-5:  Hang Snatch X1 @70-75%
Sets 6-8:  Snatch X1 @80-85%

Met-Con:
EMOM-20m

Min-1:  100m Run + 5 Burpees
Min-2:  10 Burpee Box Jump-Overs
Min-3:  15 Wall-Balls (20/14)
Min-4:  Rest

Score = Total reps out of 155

Accessory Work:

2 Sets

8-10 Prone Snow Angels
6-8 Glute/Ham Raises

 


 

Thursday:

Lift:

Every 3 minutes – for 4 Sets
Back Squat X2 @90%

Met-Con:
Every 2 minutes – for 3 Rounds of each station

Station-1:  40m Sled Push
Station-2:  100m Med-Ball Run + 10 Burpees
Station-3:  6 Tire Flips
Station-4:  80m Farmer Carry (53/35) (70/53)

Score = Total reps out of 116

 


 

Friday:

Lift:

Every 2 minutes – for 7 Sets
Push Jerks X2 @75-80% of 1RM Push Jerk

Met-Con:
AMRAP-5m

8 Thrusters (95/65) (115/75)
8 Pull-Ups / C2B

-Rest 2 mins-

AMRAP-5m

5 Power Cleans (135/95) (185/125)
5 Handstand Push-Ups

-Rest 2 mins-

AMRAP-5m

10 Deadlifts (185/125) (275/185)
10 Burpees over the Barbell

Score = Total Reps

CrossFit the week of 10.23.17

By: 0

Monday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-2:  3 Hang Cleans @65-70%

Sets 3-5:  2 Cleans @75-80%

Sets 6-8:  1 Clean @80-85%

Met-Con:
EMOM-20m

Min-1:  12 Box Jump-Overs (24/20”)
Min-2:  12/10 Calorie Row
Min-3:  12 Toes-to-Bar
Min-4:  10 Walking KB Lunges (53/35) (70/53)*

*Holding KB’s in each hand

Score = Total Reps out of 230/220

Accessory Work:

3 Sets – Not for Time

8-10 DB Rows/side
Rest 60 sec
6-10 GHD Back Extensions

 


 

Tuesday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-2:  High Hang Snatch X3 @55-60%

Sets 4-5:  Hang Snatch X2 @65-70%

Sets 6-8:  Snatch X1 @75-80%

Met-Con:
AMRAP-15m

20 Russian KB Swings (53/35) (70/53)
15 Push-Ups
10 Alt. KB Snatches (53/35) (70/53)
5 Box Jump-Overs (24/20”)

Accessory Work:

3 Sets – Not for Time

8 Single-Arm DB Shoulder Press/side
Rest 60 sec
15-20 GHD Sit-Ups

 


 

Wednesday:

Lift:

Every 2 minutes – for 6 Sets
Front Squat

Set-1:  3 @60%
Set-2:  3 @65%
Set-3:  3 @70%
Set-4:  2 @75%
Set-5:  2 @80%
Set-6:  1 @85%

Met-Con:
For Time (25 min Cap)

400m Run
30 Handstand Push-Ups
50 Double-Unders
25 Burpees
50 Double-Unders
20 Ring Rows
50 Double-Unders
15 DB Thrusters (50/35)
50 Double-Unders
10 Tire Flips
50 Double-Unders
5 Man-Makers (50/35)
400m Run

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets
Push Jerks X3 @70-75% of 1RM Push Jerk

Met-Con:
4 Rounds for Time:

400m Run
8 Handstand Push-Ups
12 Overhead Squats (75/55) (115/75)

Accessory Work:

3 Sets – Not for Time

8-10 DB Hammer Curls/side
-Rest 60 sec-
8-10 DB Skull Crushers

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X1 @90%

Met-Con:
Every 4 minutes – for 5 Rounds

20 Wall-Balls (20/14)
5 Front Squats (135/95) (155/105)
10 Pull-Ups / C2B
5 Power Cleans (135/95) (155/105)

Accessory Work:

3 Sets – Not for Time

6-8 Glute/Ham Raises
Rest 30 sec
60 sec Plank

CrossFit the week of 10.16.17

By: 0

Monday:

Lift:

Every 90 seconds – for 8 Sets

Sets 1-3:  High Hang Snatch X3 @55%

Sets 4-5:  Hang Snatch X3 @60%

Sets 6-8:  Snatch X2 @70%

Met-Con:
Every 5 minutes – for 4 Rounds

400m Run
12 C2B / 5 Muscle-Ups (Bar or Rings)
6 Deadlifts (185/125) (275/185)
7 Burpees Over the Barbell

Score = Total Reps out of 104 (RX), 76 (Performance)

Accessory Work:

2 Sets

8-10 Prone Snow Angels
Rest 30 seconds
6-8 Dumbbell Lateral Raises

 


 

Tuesday:

Lift:

Every 2 minutes – for 6 Sets
Tempo Front Squat X3 @70-70+%

For each rep – 3 seconds down, 2 seconds at the bottom, 1 second up, 1 second at the top

Met-Con:

Every 2 minutes – for 4 Rounds (2 mins at each station)

Station-1:  5 Hang Squat Cleans (115/75) (155/105) + 8 Handstand Push-Ups / Strict HSPU
Station-2:  50 Double-Unders + 12 Calorie Row

Score = Total Reps out of 300

 


 

Wednesday:

Lift:

Every 3 minutes – for 6 Sets
Back Squat X3 @85%

Met-Con:
“CrossFit Open Event – 14.4”
AMRAP-14m**

60 Calorie Row
50 Toes-to-Bar
40 Wall-Balls (20/14)
30 Power Cleans (95/65) (135/95)
20 Pull-Ups / Muscle-Ups

**Performance Options are RX standards for 14.4, officially.

 


 

Thursday:

Lift:

Every 2 minutes – for 8 Sets

Sets 1-2:  3 High Hang Cleans @60-65%

Sets 3-4:  3 Hang Cleans @65-70%

Sets 5-6:  2 Cleans @75-80%

Sets 7-8:  1 Clean @80-85%

Met-Con:
Every 90 seconds – for 4 Rounds of Each

Station-1:  5 Tire Flips + 40m Farmer Carry (53/35) (70/53)
Station-2:  20 ALT. Sledgehammer Hits
Station-3:  100m Run + 8 Burpees

Score = Total reps out of 152 (1 rep for each 10m of farmer carry, 1 rep for run)

Accessory Work:

2 Sets

8-10 DB Rows/side
Rest 30 seconds
6-8 DB Shoulder Press/side

 


 

Friday:

Benchmark Friday!

“Grace”
For Time:

30 Clean and Jerks (135/95)

**For RX: Cleans may be performed as power cleans, full cleans, or muscle cleans. Jerks may be performed as push/power jerks, split jerks, or push presses.

CrossFit the week of 10.9.17

By: 0

Monday:

Lift:

Every 2 minutes – for 7 Sets

Clean from below knees + Clean X2
@70-80% of 1RM Clean

For Clean from below knees – Raise bar to below knee caps and pause 2 seconds before performing clean from below knees.

Met-Con:
Every 3 minutes – for 15 minutes

15 Wall Balls (20/14)
4 Burpees + 6 Pull-Ups / C2B
20 Double-Unders + 10 T2B

Accessory Work:

3 Sets – Not for Time

8-10 Dumbbell Rows/side
Rest 45 sec
60 sec Plank Hold

 


 

Tuesday:

Lift:

Every 3 minutes – for 5 Sets
Back Squat X3 @85%

Supersetted with

4 Box Jumps*

*Choose appropriate Box height. Focus is on jumping as explosively and high as possible – not just merely tucking knees up to jump on top of the box.

Met-Con:
AMRAP-12m

3 Hang Power Clean (115/75) (155/105)
6 Burpees over the Bar / Bar Facing Burpees
30 Double-Unders

Score = Rounds + Reps

 


 

Wednesday:

Lift:

Every 90 seconds – for 8 Sets

Sets 1-3:  High Hang Snatch X3 @55%

Sets 4-6:  Hang Snatch X2 @60%

Sets 7-8:  Snatch X2 @70%

Met-Con:
AMRAP-6m

200m Run
8 Handstand Push-Ups / 13 Handstand Push-Ups
6 Box Jumps (24/20”)

Rest 2 minutes, THEN…

AMRAP-6m

15/10 cal Row
5 Handstand Push-Ups / 10 Handstand Push-Ups
6 Box Jumps (24/20”)
3 V-Ups / 3 Toes-to-Bar

Rest 2 minutes, THEN…

AMRAP-6m

200m Run
3 Handstand Push-Ups / 8 Handstand Push-Ups
6 Box-Jumps (24/20”)
5 V-Ups / 5 Toes-to-Bar

Scoring:  15 Reps/Round for RX, 20 Reps/Round for Performance
Score = Rounds +Reps

 


 

Thursday:

Lift:

Every 2 minutes – for 6 Sets
Tempo Front Squat X4  @65-70%

For each rep – 3 seconds down, 2 seconds at the bottom, 1 second up, 1 second at the top

Met-Con:
4 Rounds for Time: (20 min cap)

12 Pull-Ups / 2 Rope Climbs
200m Run
3 Power Cleans (135/95) (185/125)

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Push Jerks X3 @65-70% of 1RM Push Jerk

Met-Con:
For Time (22 min cap)

5-10-15-20-15-10-5

Handstand Push-Ups
Weighted Step-Ups (53/35) (24/20”) / Pistols
Burpees

CrossFit the week of 10.2.17

By: 0

Monday:

Lift:

Every 2 minutes – for 6 Sets
Pause Jerk* X1 + 2 Push Jerks @65-70% of 1RM Push Jerk

For Pause Jerk – Pause 2 seconds in the dip position before driving back up and completing the jerk.

Met-Con:
6 Rounds for Time (20 min Cap)

3 Shoulder to Overhead (95/65) (135/95)
9 C2B Pull-Ups / 6 Bar Muscle-Ups
30 Double-Unders

Accessory Work:

3 Sets – Not for Time

8-10 Prone Snow Angels
Rest 30 sec
12-15 Banded Face Pulls

 


 

Tuesday:

Lift:

Every 90 seconds – for 8 Sets

Sets 1-3:  Snatch Grip Push Press + Overhead Squat
*Build to a heavy set*

Sets 4-6:  High Hang Snatch @55%

Sets 7-8:  Hang Snatch @60%

Met-Con:
Every 90 seconds – for 4 Rounds of Each

Station-1:  6 Overhead Squats (95/65) (115/75) + 200m Run
Station-2:  20 Kettlebell Swings (53/35) (70/53) + 15 Push-Ups / Ring Dips
Station-3:  12 Toes-to-Bar + 10 Wall-Balls (20/14)

Score = Total Reps out of 256 (Run counts as 1 rep)

Accessory Work:

3 Sets – Not for Time

6-8 Glute/Ham Raises
Rest 30 sec
8-10 Dumbbell Lateral Raises

 


 

Wednesday:

Lift:

Every 2 minutes – for 7 Sets

Pause Clean Deadlift + Clean from below knees + Clean
@65-75% of 1RM Clean

*For Pause Clean Deadlift – Lift bar from floor to below knee caps (pause 2 seconds), stand to fully extended position, then return bar to floor.

For Clean from below knees – Raise bar to below knee caps and pause 2 seconds before performing clean from below knees.

Met-Con:
AMRAP-15m

30 Handstand Push-Ups
30 Box Jumps (24/20”)
30 Burpees
30 Thrusters (95/65)
30 Calorie Row
30 ALT. DB/KB Snatches (53/35) (70/53)

Score = Total Reps

 


 

Thursday:

Lift:

Every 2 minutes – for 7 Sets
Back Squat X2 @85%

Supersetted with

5 Box Jumps*

*Choose appropriate Box height. Focus is on jumping as explosively and high as possible – not just merely tucking knees up to jump on top of the box.

Met-Con:
Every 3 minutes – for 6 Rounds

20 Sledgehammer Hits
40m Farmer Carry (53/35) (70/53)
20m Sled Push
Rope Climbs**

**With time remaining:  Max Rope Climbs
Scale for Rope Climbs:  Ring Rows, Strict Pull-Ups

Score = Rope Climbs

Accessory Work:

Not for Time

30 Calorie Row X4
*Rest 90 seconds in between

 


 

Friday:

Lift:

Every 2 minutes – for 5 Sets
Tempo Front Squat X4 @60-65%

For each rep – 3 seconds down, 2 seconds at the bottom, 1 second up, 1 second at the top

Met-Con:
EMOM-21m

Min-1:  10 Walking KB Lunges (53/35) (70/53)
Min-2:  20 Double-Unders + 8 T2B
Min-3:  4 Deadlifts (225/150) (315/210)

CrossFit the week of 9.25.17

By: 0

Monday:

Lift:

Every 90 seconds – for 8 Sets

Pause Clean Deadlift + Clean from below knees
@60-70% of 1RM Clean

For Pause Clean Deadlift – Lift bar from floor to below knee caps (pause 2 seconds), stand to fully extended position, then return bar to floor.

For Clean from below knees – Raise bar to below knee caps and pause 2 seconds before performing clean from below knees.

Met-Con:
Every 5 minutes – for 4 Rounds

200m Run
18 Pull-Ups / 7 Muscle-Ups (Bar or Rings)
3 Deadlifts (225/150) (315/210)

Accessory Work:

2 Sets – Not for Time

20 Steps Walking Lunges (50/35)
*Rest 90 seconds*
16 Steps Death March (50/35)

 


 

Tuesday:

Lift:

Every 90 seconds – for 8 Sets

Sets 1-3:  Snatch Grip Push Press + Overhead Squat
*Build to a heavy set*

Sets 4-6:  High Hang Snatch @55%

Sets 7-8:  Hang Snatch @60%

Met-Con:
EMOM-18m

Min-1:  15/12 Calorie Row
Min-2:  5 Power Snatches (95/65) (135/95)
Min-3:  8 Wall-Balls (20/14) + 5 Burpees over the bar

Score = Total Reps out of 186/168

 


 

Wednesday:

Lift:

Every 2 minutes – for 8 Sets
Pause Jerk* X2 + Push Jerk @60-65% of 1RM Jerk

For Pause Jerk – Pause 2 seconds in the dip position before driving back up and completing the jerk.

Met-Con:
Against a running clock

Min 0-4:
60 Double-Unders
21 Thrusters (95/65) (115/75)
15 Toes-to-Bar

Min 4-8:
15 Thrusters
12 Burpees over the Bar
50 Double-Unders

Min 8-12:
40 Double-Unders
9 Thrusters
21 Toes-to-Bar

Min 12-16:
20 Burpees over the Bar
30 Double-Unders
6 Thrusters

Score = Total reps out of 299

Accessory Work:

3 Sets – Not for Time

8-10 Prone Snow Angels
Rest 60 sec
6-8 Dumbbell Rows/side

 


 

Thursday:

Lift:

Every 2 minutes – for 5 Sets
Banded Deadlift X3 @70% + Band Resistance

*Focus on accelerating the bar, and finishing strong at the top of each rep. Do not “bounce” the bar off the floor. Treat each rep individually*

Met-Con:

5 Rounds for Time

10 Alt Dumbbell or Kettlebell Snatches (53/35) (70/53)
20m One-sided Farmer Carry (Left)
20m One-sided Farmer Carry (Right)
15 Wall-Balls (20/14)
200m Run

Accessory Work:

3 Sets – Not for Time

8-10 Dumbbell Curls/side
Rest 45 sec
10-12 Dumbbell Skull Crushers

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X3 @80%

Supersetted with

5 Box Jumps*

*Choose appropriate Box height. Focus is on jumping as explosively and high as possible – not just merely tucking knees up to jump on top of the box.

Met-Con:
AMRAP-18m

6 Power Cleans (135/95) (155/105)
10 Front Rack Reverse Lunges
12 Box Jumps (24/20”) (30/24”)
200m Run

CrossFit the week of 9.18.17

By: 0

Monday:

Lift:

Every 2 minutes – for 6 Sets
Back Squat X4 @75%

Supersetted with

5 Box Jumps*

*Choose appropriate Box height. Focus is on jumping as explosively and high as possible – not just merely tucking knees up to jump on top of the box.

Met-Con:
AMRAP-20m

400m Run
5 Muscle-Ups (Bar or Rings)
6 Ground to Overhead (135/95) (185/125)
7 Toes-to-Bar

 


 

Tuesday:

Lift:

Every 90 seconds – for 8 Sets
Snatch Grip Push Press + 3 Overhead Squat

*Build to a heavy set*

Met-Con:
EMOM-16m

Min-1:  15 Wall-Balls (20/14)
Min-2:  35 Double-Unders + 12 Air Squats
Min-3:  15 Ring Dips
Min-4:  Rest

Score = Total Reps out of 260

Accessory Work:

3 Sets – Not for Time

8-10 Prone Snow Angels
Rest 60 sec
20 Steps “Death March” w/Dumbbells

 


 

Wednesday:

Lift:

Every 90 seconds – for 8 Sets

Paused Clean X1*@60-70% of 1RM Clean

*For each rep, pause 2 seconds at:
2” off ground, below knee-caps, above knees – THEN perform a hang Squat clean

Met-Con:

Partner WOD (Only 1 person working at a time)

Teams of two work together to complete the following:

For Time

800m Med-Ball Run (20/14)
70 Burpees
60 Pull-Ups / 20 Rope Climbs
50 Front Squats (115/75) (135/95)
40 Toes-to-Bar
30 Handstand Push-Ups
20 Shoulder to Overhead
10 Deadlifts
800m Med-Ball Run

Accessory Work:

3 Sets – Not for Time

4-6 Weighted Strict Pull-Ups
Rest 60 sec
8-10 DB Floor Press

 


 

Thursday:

Lift:

Every 2 minutes – for 8 Sets
Pause Jerk* X3 @55-65% of 1RM Jerk

*Pause 2 seconds in the dip position, before driving back up and completing the jerk.

Met-Con:
Every 4 minutes – for 4 Rounds

10 Alt. KB or DB Snatches (53/35) (70/53)
10 Burpee Box Jumps (24/20”) (30/24”)
10 Ring Rows
2 Tire Flips*

*Tire Flips increase by 2 each round
(2,4,6,8)

Score = Total reps out of 140

Accessory Work:

Not for Time

Row 600m X4 @70% of max pace
*Rest 2 minutes in between

 


 

Friday:

Lift:

Every 2 minutes – for 6 Sets
Banded Deadlift X5 @65% + Band Resistance

*Focus on accelerating the bar, and finishing strong at the top of each rep. Do not “bounce” the bar off the floor. Treat each rep individually*

Met-Con:
6 Rounds for Time (20 min Cap)

15 Russian Kettlebell Swings (53/35) (70/53)
5 Thrusters (95/65) (115/75)
30 Double-Unders