Warm up: Jerk technique stuff Every 3 Minutes for 15 Minutes: 3 Push presses + 3 Jerks + The right number of kipping pullups 2. For time: 400 meter run 20 Power snatches or Snatches @ 3/4 body weight
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday March 26th
Warm up: 100′ high skip / 100′ Side shuffle / 100′ Back pedal / Kang squat x 15 Back Squat: 3 x 3 @ heavier than last week 2. 3 sets of 12 weighted or banded Glute ham raise 3. For time: 500 Meter row 20 Body weight cleans
WOD Friday March 23rd
Warm up: 1000 Meter Row OPEN WORKOUT 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If youContinue reading “WOD Friday March 23rd”
WOD Thursday March 22nd
Warm up: Empty bar work Every 3 minutes for 18 Minutes: 1 Low hang power snatch +1 Power Snatch + 1 Low Hang Snatch + 1 Snatch 6 Muscle ups / 12 Pullups 2. For time: Run 400 meters with something * Sand bag, med ball, kettlebell, plate, yoke, small person, etc. Run 400 metersContinue reading “WOD Thursday March 22nd”
WOD Wednesday March 21st
Warm up: 1000 meter row or 5 minute bike For time: 100 Pushups 100 Situps 100 Kettlebell swings 100 Double leg mountian climbers *Every minute stop and do 3 high ass box jumps or 3 Broad jumps This video is the reason I started doing CrossFit. This is the reason CrossFit Havoc exists.
Gymnastics 3/20 and 3/22
Tuesday – 3-20-18 Warm up: 2 rounds :30 headstand (start in tripod) 10 push ups 50ft super long reach lunges Skill: OH Stability and Core 5 rounds 50 ft OH walk with barbell and KBs 15 GHD sit ups Workout: work up to heavy 3 rep strict press As many unbroken sets of HSPUs inContinue reading “Gymnastics 3/20 and 3/22”
WOD Tuesday March 20th
Warm up: Band stuff Every minute on the minute for 12 minutes: Odds: Single arm dumbbell rows x 6 each side Evens: Strict Press x 1 rep 2. 5 Rounds of: Backwards sled drag x 100′ 12 One leg burpees
WOD Monday march 19th
Warm up: 400 meter run / 15 GHSU / 15 GHR Back squat: 4 x 4 @ heavier than last week 2. For time: 20 Pullups 40 Over head squats @ 85 / 58 20 pullups
WOD Friday March 16th
OPEN WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk Time cap: 9 minutes VARIATIONS Rx’d: (Ages 16-54) Men deadliftContinue reading “WOD Friday March 16th”
WOD Thursday March 15th
Warm up: Running drills For time: 800 meter run 2. For time: 40 Burpees 40 Box jumps 40′ Handstand walk / 120′ Bear crawl 40 Kettlebell snatches @ 1.5 / 1 pood 40 Kneeling squat jumps
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