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”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
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
Gymnastics Class 6-20 and 6-22
Tuesday 6-20-17 Warm Up: Row 500m 1 min plank hold :30 l-sit hold Skill: HSPUs 5×1 kick up to band, 5 contract shoulders 2 min KB OH hold Then… EMOM 6 min 5 strict HSPUs Workout: 4 rounds 15 ft HS walk 15 Push Press @73-83# All Week Homework: 3×25 GHD Sit Ups 3×15 sContinue reading “Gymnastics Class 6-20 and 6-22”
WOD Tuesday June 19th
Warm up: 2 Minutes of double unders / 15 Burpees 1. Every 4 minutes x 3 sets: max reps strict pullups 2. Every minute on the minute for 12 minutes: Odds: Strict press: x 3 reps Evens: Glute ham raise x 8 – 12 reps 3. For time: 10 Thrusters @ heaviest you can doContinue reading “WOD Tuesday June 19th”
WOD Monday June 18th
Warm up: 3 rounds – 15 Kb swings / 15 sit ups Front squat: 5,5 2. Back squat: 5,5 3. 6 Rounds for time of: 12 Wallballs 3 Muscle ups or 6 Chest to bar pullups or 9 Pullups
CrossFit Havoc 