Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: sit ups, empty bar bench 1 . Bench Press: 5 sets of 3 reps Increase weight as you go 2 . As many rounds as possible in 14 minutes: 28 Double Unders 28 Push ups 28 Bench Sit ups

The 20 rep CrossFit total: Find you 20 rep max for these 3 movements: Back squat Strict press Deadlift The rules are as follows: Squat: Every rep must dip below parallel ( below parallel means the crease in the hip dipping below the height of the patella) and end at full extension of the hips. You canContinue reading “WOD Monday April 26th”

In Teams of 2 For Time: 100 Wallballs 100 Push ups 100 Ball Slams 100 Air Squats 100 Medicine Ball Sit ups

Warm up: handstand holds, back extensions, good mornings 1 . 3 Rounds Not For Time: 8 Deadlifts (increase weight each set if you like) Handstand Walk @ the right number of feet 2 . 8 Rounds For Time: 2 Deadlifts 2 Hang Cleans 2 Lunges 200 Meter Run

Warm up: empty bar snatch work 1 . Every 30 seconds for 5 minutes: 1 Hang Full Snatch *Stay at the same weight. Not heavy. 2 . Every minute for 10 minutes: 1 Full Snatch *Increase weight when you feel good 3 . As many rounds as possible in 12 minutes: 12 Wallballs 6 ToesContinue reading “WOD Thursday April 22nd”

Warm up: clean and jerk empty bar work , rope climb technique For Time: 20 Clean and Jerks @ heavy-ish singles 20 Burpee Box Jump Overs 10 Muscle ups 10 Full Cleans 5 Rope Climbs 10 Full Cleans 10 Muscle ups 20 Burpee Box Jump Overs 20 Clean and Jerks @ heavy-ish singles

Warm up: 2 Rounds: 5 Dumbbell Press, 10 Double Legged Mountain Climbers 1 . Strict Press: 12, 6, 3 2 . 5 Rounds for Time: 5 Push Press 20 Double Unders 5 Handstand Push ups 20 Sit ups