Warm up: 3 rounds: 5 Hang power snatch / 5 Hang snatch / 5 Overhead squats Every 90 seconds for 10 sets: Hovocomplex snatch ( Power snatch + Hang snatch + Heaving snatch balance ) 2. For time: 60 Hand planted bench jumps 30′ Handstand walk 15 High ass box jumps 30′ Handstand walk 60Continue reading “WOD Tuesday September 22nd”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday September 21st
Warm up: 2 minutes on something / Dynamic moblity / single leg hip bridge / single leg RDL Every 3 minutes for 5 sets: 2 Front squats + 5 Back squats *Sets across. Go heavier than last week. 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do betweenContinue reading “WOD Monday September 21st”
Partner WOD Saturday September 19th
Warm up: 800 meter run I go you go for 6 Rounds: 15 Calorie Bike 100 ft sled pull 100 ft Carry ( Med ball or Sandbag )
WOD Friday September 18th
Warm up: 2 Rounds of: 12 Pushups / 6 Pullups / 12 Lunges Super set x 6 sets: Bench press x 2 Pendlay Row x 8 2. For time: 10 Power snatches 100 Double unders 10 Snatches
WOD Thursday September 17th
Warm up: plate presses / band work Every 2 minutes for 6 sets: Seated strict press x 8 reps 2. 3 Rounds for time: 20 Box jumps 20 Pushups 10 Dumbell thrusters
WOD Wednesday September 16th
For time: 1 Mile run or 2 k row 6 minutes to establish a 3 rep max clean ( touch and go) directly into: 40 GHD sit ups: 20 Cleans @ the same weight as above 10 Muscle ups
WOD Tuesday Sptember 15th
Warm up: 2 minutes of jump rope / Plate presses x 15 / 30 second plaNK Weighted Pullups: 5, 5, 5 2. Strict pullups: 1 Set of max reps 3. 8 Rounds for time: 20 Double unders 1 Rope climb 20′ Handstand walk or 6 Handstand pushups
WOD Monday September 14th
Warm up: 2 minutes on something / Dynamic moblity / X walk / single leg RDL Every 3 minutes for 5 sets: 3 Front squats + 5 Back squats *Sets across. Go heavier than last week. We will be working our way down to 1 front squat + 5 back squats over the next 3Continue reading “WOD Monday September 14th”
Partner WOD Saturday September 12th
Partners alternate full rounds on each AMRAP (I go, you go). As many rounds as possible in 10 minutes: 15 Power Snatches (75/55) 30 Double Unders Rest 5 minutes As many rounds as possible in 10 minutes: 5 Shoulder to overhead (115/75) 10 Deadlifts 15 Box Jumps
WOD Friday September 11th
Warm up: Dynamic mobility “9/11 TRIBUTE” For Time 2001 meter Run or row 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (2/1.5 pood) 11 Toes-to-Bars 11 Deadlifts (175/115 lb) 11 Push Jerks (175/115) 2001 meter Run or row
CrossFit Havoc 