Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: empty bar snatch stuff 1 . Every 1:30 for 5 Sets: 1 Full Snatch + 1 Hang Snatch *Moderately heavy, stay at same weight Every 2:00 for 5 Sets: 1 Full Snatch + 1 Hang Snatch *increase weight to a heavy set 2 . For Time: 20 Back Squats 40 Push ups 20Continue reading “WOD Thursday May 20th”

Warm up: rope climb technique, empty bar clean and jerks For Time: 5 Rope Climbs 10 Clean and Jerks 20 Glute Ham Sit ups 30 Pistols 40 Bar Facing Burpees 30 Pistols 20 Glute Ham Sit ups 10 Clean and Jerks 5 Rope Climbs

Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . For 5 Sets: 5 Seated Strict Press 200 Meter Jog 2 . 10 Rounds for Time: 2 Push Press 2 Thrusters 20 Double Unders

Three 10 minute AMRAPS back to back. I go you go with a partner, switch after each round: As many Rounds as Possible in 10 minutes: 15 Dumbbell Squats 30 Double Unders As many Rounds as Possible in 10 minutes: 10 Dumbbell Push Press 20 Switch Steps As many Rounds as Possible in 10 minutes:Continue reading “Partner WOD Saturday May 15th”

Warm up: push ups, planks, sit ups 1 . Bench Press: 3, 3, 3, 3, 3 *Bike for 2 minutes between each set 2 . For Time: 1 Mile Run, Then: 16, 14, 12, 10 Toes to bar Weighted Lunges (total between both legs. 16= 8 per leg)

Warm up: empty bar snatch stuff 20 Rounds for Time: 1 Snatch 2 Muscle ups 3 Handstand Push ups 4 Box Jump overs

Warm up: handstand hold, empty bar presses, sit ups 1 . For 5 Sets: 2 Strict Press + 4 Push Press *Increase weight as you go 2 . As many Rounds as Possible in 14 minutes: 7 Thrusters 7 Clapping Push Ups 14 Wallballs 14 Lateral Barbell Jumps

Warm up: PVC Pull throughs, kang squats, bottom of a squat hold, knees to elbows 1 . Overhead Squat: 4, 4 Front Squats: 4, 4 Back Squat: 4, 4 2 . For Time: 100 Pull ups 100 Double Unders 100 Air Squats