Warm up: 5 minutes of empty bar work 1. Every 3 mintues x 6 sets: Power clean x 2 + Hang power clean x 2 + push press x 2 + jerk x 2 2. 2 Rounds for time of: 400 meter run 40 kettlebell snatches (20 each side)
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Wednesday June 28th
Warm up: 400 meter run / 2 minutes of jump rope “T-Dog” 3 Rounds for time of: 50′ Handstand walk or 5 Wall climbs 25′ Barbell walking lunge @ 95 / 63 32 Thrusters @ 95 / 63 10 Chest to bar pullups 1 Chalk off your mitts wipe per hand
WOD Tuesday June 27th
Warm up: Kettlebell swings x 40 / Ring rows x 15 1. Every 4 minutes x 3 sets: max reps strict pullups 2. Every minute on the minute for 12 minutes: Odds: Strict press x 2 reps Evens: Glute ham situp x 6 – 12 3. As many rounds as possible in 3 minutes of:Continue reading “WOD Tuesday June 27th”
Weightlifting June 26th, 28th, 30th
Monday: 1. Snatch: Max 2. Hang power snatch @ 80% of max for the day x Max reps 3. Back squat: 3 x 3 @ 85% Wednesday: 1. Clean and jerk: Max 2. Hang power clean @ 80% of max for the day x max reps 3. Front Squat: 3 x 3 @ 85% Friday:Continue reading “Weightlifting June 26th, 28th, 30th”
Gymnastics Class June 26th and 28th
Monday 6-26-17 Warm Up: 3 rounds ME pull up hold :30 GHD sit up parallel hold 5 burpees then banded shoulder stretch Skill: Butterfly Pull Ups Low Bar form practice Then… Every 30 sec for 6 min 3 butterfly pull ups Workout: AMRAP 15 min 3 Bar MUs 6 HSPUs 6 Burpee Box Jumps 3Continue reading “Gymnastics Class June 26th and 28th”
WOD Monday June 26th
Warm up: 500 meter row / 10 Glute ham sit ups / 10 Glute ham raise / 5 Glute ham sit ups / 5 Glute ham raise / Front squat: 3,3 2. Back squat: 3,3 3. For time: 60 burpees Every minute stop and do 5 – 30 Double unders
HavocFIT June 26th – 30th
Monday June 26th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups 3. Lunges Per Leg: 4, 4, 4, 4, 4 (Increase weight each set) *5-10 push ups between each set* 4. 3 Rounds For Time: 400 Meter Run 20 Wallballs 5. Cool Down Stretch / Foam Roll Tuesday June 27th: 1. Stretch 2. WarmContinue reading “HavocFIT June 26th – 30th”
WOD Friday June 23rd
Warm up: 300 meter run then 2 rounds of: 10 Bench knees to elbows / 10 Banded good morinings Deadlift: 2 reps every 2 min for 16 minutes 2. Every 90 seconds x 6 sets each Interval 1: 25 situps Interval 2: 50′ sprint + Burpee + 50′ back pedal x 3
WOD Thursday June 22nd
Warm up: 2 minutes of double unders / 5 minutes of empty bar work 1. Every 2 minutes for 16 minutes: Havocomplex clean: Clean + Front squat + jerk + jerk 2. 10 rounds for time of: 4 Handstand pushups 12 Air squats
WOD Wednesday June 21st
Warm up: 1000 Meter row 10, 8, 6, 4, 2 reps for time of: Power snatch @ 115 / 83 Pullups Overhead squat @ 115 / 83 Pullups
CrossFit Havoc 