Warm up: 500 Meter Row or Bike, Empty Bar work: 10 Hang Muscle Clean + Press, 5 High Jumps land in Power Position, 10 Hang Power Clean & Jerks 1. Every minute for 10 sets: 1 Power Clean & Jerk (increase weight as you go) 2. 3 Rounds of: 30 Seconds: Max Reps of Power Clean &Continue reading “WOD Tuesday August 21st”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday August 20th
Warm up: 5 Per leg Supine and Prone Leg Swings, 30 Second Wall Sit, 10 Banded Good Mornings, 5 Empty Bar Back Squats with 3 sec pause in bottom of each 1. Every 3 minutes do a set of Back Squats: Set 1: 8 Reps at around 70% ish of your max Set 2: 6 Reps (addContinue reading “WOD Monday August 20th”
Gymnastics Class 8/21 and 8/23
Tuesday 8/21 Warm Up: 2 rounds 15 plank up downs 10 GH sit ups to parallel 1 min HS Hold Skill: HS Walking 3×4 Around the world on box 4 partner HS Walks for 10-20 ft unassisted walk attempts Workout: AMRAP 20 min 10 KB OHS @ 35# 10 KB Swings (American) 10Continue reading “Gymnastics Class 8/21 and 8/23”
WOD Saturday August 18th
See you guys at 9:30 a.m. !! Warm up: 400 meter run “Agent Daniel Rose” As many Rounds as possible in 33 minutes: 309 Single Unders 2009 Meter Row 27 Deadlifts @ 135 / 93 20 Lunges @ 135 / 93 13 Man Makers @ 35 / 25 or Burpees over the bar 9 Turkish GetContinue reading “WOD Saturday August 18th”
WOD Friday August 17th
Warm up: 50 Ft Bear Crawl, 10 Back Extensions, 50 Ft Crab Walk, 10 Sit ups 1. Every 90 seconds for 10 sets: 1 Push Press (Increase weight as you go) 2. Max reps in one set: Push Press (50% for your last successful single) 3. 10 Rounds for Time: 2 Muscle ups 1 Cluster + ThrusterContinue reading “WOD Friday August 17th”
WOD Thursday August 16th
Warm up: 10 Jumping Pull ups, 10 Sit ups, 10 Push ups 1. Every 2 minutes for 4 sets: Right # L-Pull ups / Strict Pull ups Right # Ring Push up 2. For Time: 21, 15, 9 Toes to bar Sumo Deadlift High Pull *Run 200 meters after each movement
WOD Wednesday August 15th
Warm up: 20 Burpees For Time: 20 Power Snatch 40 Pistols 20 Snatch (Full Squat) 40 Box jumps 20 Clean and Jerk (Power or squat) 40 Wallballs 20 Cleans (Power or Squat) 40 Handstand Push ups or 80′ Handstand Walk *All Barbell weights should be quick singles. Increase weight for each barbell movement.
WOD Tuesday August 14th
Warm up: 200 Meter Row, 20 Sit ups, Empty Bar work: 10 Hang Muscle Clean, 5 High Jumps land in Power Position, 10 Hang Power Cleans 1. Every minute for 10 sets: 1 Power Clean (increase weight as you go) 2. 3 Rounds of: 30 Seconds: Max Reps of Power Clean (use 50-60% of your final Power CleanContinue reading “WOD Tuesday August 14th”
Gymnastics 8/14 and 8/16
Tuesday: 8/14 Warm Up: 500m Row then… 2 rounds 10 Shoulder Taps 10 GHD Sit ups Skill: OH Dumbbell Hold – 2 min then… 8 min EMOM 8 HSPU’s Workout: 3 rounds 15 Pull Ups 10 Burpees 15 T2B Thursday: 8/16 Warmup: 2 rounds 30 hollow rocks 30 supermans 20 air squatsContinue reading “Gymnastics 8/14 and 8/16”
WOD Monday August 13th
Warm up: 5 Per leg Supine and Prone Leg Swings, 30 Second Wall Sit, 10 Banded Good Mornings, 5 Empty Bar Back Squats with 3 sec pause in bottom of each 1. Every 4 minutes do a set of Back Squats: Set 1: 12 Reps at around 60% of your max Set 2: 8 Reps (add 5-20Continue reading “WOD Monday August 13th”
