Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up: Empty bar snatch stuff 1 . For 10 Sets: 1 hang snatch + snatch 1 Rope Climb 2 . For Time: 8, 16, 24, 32 Box Jump Toes to Bar

Warm up: yes For Time: 50 Wall balls 50 calorie bike 50 Handstand Push ups 50 Wall balls 50 Double Kettlebell Deadlifts or Trap bar deadlifts 50 calorie row 50 Wall balls

Warm up: Back extensions, bottom of squat hold, sit ups, wrist stretches 1 . Front Squat: (Go up 5-10 lbs from last week.) 5 Reps 1 Rep 3 Reps 1 Rep 2 . For Time: 1000 Meter Run 100 push ups 500 Meter Run 50 pull ups

Warm up: push ups, plank hold, sit ups 1 . For 5 Sets: 100 Meter Farmers Carry 10 Step up Press (use same leg and arm – try to step and press at the same time with 1 KB or Dumbbell) 2 . 6 Rounds For Time: 3 Thrusters 6 Box jumps 9 Toes toContinue reading “WOD Thursday April 28th”

Warm up: empty bar work For Time: 1 – 20 Double unders 1 Snatch @heavy after each set of Double Unders

Warm up: Back extensions, bottom of squat hold, sit ups, wrist stretches 1 . Front Squat: (Go up 5-10 lbs from last week.) 5 Reps 1 Rep 3 Reps 1 Rep 2 . For Time: 1000 Meter Run 100 Push Ups 1000 Meter Run