Warm up: 400 meter run For time: 60 Calorie Row 30 Hang clean and jerks @ 135 / 93 15 Wollymockers 30 Hang clean and jerks @ 135 / 93 60 Calorie row
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Tuesday October 22nd
Warm up: 15 Burpees Press: 5 x 3 @ 85% 2. Bench Press: 5 x 3 @ 85% 3. For time: 60 Sit ups 30 Kettlebell swings 15 Handstand pushups 30 Kettlebell swings 60 Sit ups
WOD Monday October 21st
Warm up: Bike, row or run for 2 minutes / then two rounds of 8 Kang squats / 12 sit ups Back Squat: 5 x 4 @ 80% 2. For time: 60 Double unders 30 Wallballs 15 Bar Muscle ups 30 Wallballs 60 Double unders
WOD Saturday October 19th
“The Lyon” 5 Rounds, Each for Time: 7 Squat Cleans (165 lbs / 115 lbs) 7 Shoulder to Overheads (165 lbs / 115 lbs) 7 Burpee Chest to Bar Pull Ups Rest 2 minutes between rounds (Ideally use a pull-up bar that is 6 inches above your max reach when standing.) Air Force Capt. DavidContinue reading “WOD Saturday October 19th”
WOD Friday October 18th
Warm up: Glute ham raise x 15 / Glute ham sit up x 15 / Banded good morning x 15 Deadlift: 5 x 5 @ 75% 2. Workout 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
WOD Thursday October 17th
Warm up: 400 meter run / 15 Back extensions / 15 Mountain climbers Back squat: 5 x 5 @ 80% 2. 5 Rounds for time: 20′ Handstand walk 20 Sit ups
WOD Wednesday October 16th
Warm up: 5 minutes of empty barbell work Every 3 minutes for 15 minutes: 1 Snatch + 15 Box jump overs + 1 Snatch 2. Every 3 Minutes for 15 minutes: 1 Clean and jerk + 15 Toes to bar + 1 Clean and jerk This is the heaviest Clean and jerk ever performed byContinue reading “WOD Wednesday October 16th”
WOD Tuesday October 15th
Warm up: 10 burpees / 30 second handstand hold / 10 burpees Press: 5 x 3 @ 80% 2. Bench Press: 5 x 3 @ 80% 3. 10 Rounds for time: 4 Handstand pushups 4 Kneeling squat jumps
WOD Monday October 14th
Warm up: 500 meter row / 12 kang squats / 12 GHD Raises Back Squat: 5 sets of 3 @ 80% 2. For time: 40 Thrusters @ 115 / 83 400 Meter run
2019 Strength Cycle
We are going to start a 6 week cycle to work on basic strength training. It will work like this: Monday: Back squat Tuesday: Press, Bench Wednesday: Regular programming Thursday: Back squat Friday: Deadlift If you miss any days you are welcome to make them up on weekends or double up Squats and presses ifContinue reading “2019 Strength Cycle”
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