Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . 5 Sets of 2 Reps: Overhead Squat 1 Minute of Double Unders or Double Under Practice Between each set 2 . For Time: 20 Hang Power Cleans 20 Shoulder to Overhead 20 Back Squats 200 Meter Run 10 HangContinue reading “WOD Monday September 27th”

Warm up: good mornings, glute ham raise, sit ups, hip stretches 1 . 5 Sets of 2 Reps: Deadlift 2 . For Time: 50 Sit ups 40 Push ups 50 Sit ups 30 Ring Push ups 50 Sit ups 20 Clapping Push ups 50 Sit ups 10 Handstand Push ups

Warm up: pvc pull throughs, wrist stretches, empty bar snatch work 1 . Every 30 Seconds For 5 Minutes: (10 total reps) 1 Hang Full Snatch * Same weight whole time 2 . 15 Minutes to Find a Max Snatch 3 . As Many Rounds As Possible in 6 Minutes: 10 Pull ups 15 Wallballs

Warm up: 2 minutes on a rower, back extensions, sit ups, empty bar clean and jerk work 16 Rounds For Time: 1 Clean 1 Clean and jerk 4 Burpee Box Jump Overs 16 Double Unders

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . Find a Max: Strict Press 2 . 5 Rounds for Time: 5 Hang Power Snatches 5 Back Squats 5 Muscle Ups 5 Dips 200 Meter Run

Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches 1 . 5 Sets of 3 Reps: Overhead Squat 1 Minute of Double Unders or Double Under Practice Between each set 2 . For Time: 20, 15, 10, 5 Toes to Bar Walking Lunges (per leg) Push Press