Sunday April 4th: REST Monday April 5th: 1 Power Snatch @ 85 1 to 10 Pistol Pull up 1 Power Clean and Jerk @ 105 1 to 10 Kipping HSPU GHD to straight Tuesday April 6th: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Sit up 10 to 1 Burpees 20 to 2Continue reading “Week of April 4th , 2021”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
Week of March 28th , 2021
Sunday March 28th: REST Monday March 29th: REST Tuesday March 30th: REST Wednesday March 31st: 10, 8, 6, 4, 2 Dumbbell Bench w/ 1 Arm Static @ 25 Burpee Box Jump @ 24″ 10 Rounds: 2 Strict Pull up 4 Push Ups 6 Sit ups Thursday April 1st: 8 Rounds: 4 Back Squats @ 105Continue reading “Week of March 28th , 2021”
Week of March 21st, 2021
Sunday March 21st: REST Monday March 22nd: 50, 40, 30, 20, 10 Lunges Per Leg Sit ups 10 Push ups after each set Tuesday March 23rd: 30 Rounds: 1 Power Clean + 2 Push Jerks @ 85 1 Bar Muscle Up 10 Double Unders / 10 GHD Sit ups to straight (Alternate each round) WednesdayContinue reading “Week of March 21st, 2021”
WOD Wednesday April 21st
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
WOD Tuesday April 20th
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
WOD Monday April 19th
Warm up: PVC pull throughs, 15 PVC Overhead Squats, 15 Glute Ham Sit ups, 15 Back Extensions 1 . Overhead Squat: 5, 5 Front Squats: 5, 5 Back Squat: 5, 5 2 . For Time: 600 Meter Row 30 Push ups 30 Pull ups 30 Push ups 600 Meter Row
Partner WOD Saturday April 17th
I go you go: 2 Rounds: 3 Power clean and jerks Sled push 3 Power clean and jerks 2 Rounds: 2 Power clean and jerks Sled push 2 Power clean and jerks 2 Rounds: 1 Power clean and jerk Sled push 1 Power clean and jerk *Go up in weight every round
WOD Friday April 16th
Warm up: 2 minutes on a thing / X walk / 30 KB figure 8’s Deadlift: 1 set of 10 @ not too heavy , 1 set of 20 @ the most you can do. Don’t ask if it has to be one set. It literally says “1 set of 20” 2. For time: 40Continue reading “WOD Friday April 16th”
WOD Thursday April 15th
Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Bent over Rows, 3 Hang Power Clean 1. Every 30 seconds for 5 minutes: 1 Hang Power Clean (a weight you can hit every time and focus on speed) *Rest 1 minute* Every minute on the minute for 10 minutes: 1Continue reading “WOD Thursday April 15th”
WOD Wednesday April 14th
Warm up: 2 Rounds: 10 Ring Rows, 10 Lunges For Time: 3 Rounds of: 12 Strict Press @ 75lb / 53lb 12 Front Squat @ 75lb / 53lb 12 Strict Pull up 6 Rounds of: 6 Thruster @ 95lb / 63lb 6 Pull up 12 Rounds of: 3 Clusters @ 115lbs / 83lbs 3 Bar MuscleContinue reading “WOD Wednesday April 14th”
CrossFit Havoc 