Monday: 1. Snatch: 3, 2, 1, 3, 2, 1 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: Singles every 2 minutes for 16 minutes (build) Wednesday: 1. Clean and jerk: 3, 2, 1, 3, 2, 1 2. Every 3 minutes x 6 sets: CleanContinue reading “Weightlifting July 17th, 19th, 21st”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Friday July 14th
Warm up: 2 Rounds of – X walk x 15 steps in each direction / 12 Glute ham raise Deadlift: 10,10,10 2. For time: 50 Wallballs 25 Pushups 25 Wallballs 50 Pushups Begin every minute with 5 double leg mountain climbers. 20 minute time cap.
WOD Thursday July 13th
Warm up: 2 rounds of – 15 Pushups / 30 jumping jacks Bench press: 5,5,5,3,3,3 2. For time: 200 meter run 20 Power clean and jerks @ Heavy 200 meter run
WOD Wednesday July 12th
Warm up: 1000 meter row 8 Rounds for time of: 25 Double unders 20 Sit ups 15 Kettlebell swings 10 Calorie row 5 Handstand pushups
WOD Tuesday July 11th
Warm up: 400 meter run / 5 minutes of empty bar work Every 3 minutes for 18 minutes: Power clean 10 Pullups Power clean & Jerk 5 Pullups Power clean + Front squat + Jerk 2. For time: 50 Overhead squats @ 95 / 63 lbs 50 Burpees
HavocFIT July 10th-14th
Monday July 10th: 1. Stretch 2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold 3. Back Squat: 15, 10, 5 (Increase weight) 4. For Time: 800 Meter Run 80 Kettlebell Swings 400 Meter Run 40 Lunges holding KB (20 Per Leg) 5. Cool Down Stretch / Foam Roll Tuesday July 11th: 1. StretchContinue reading “HavocFIT July 10th-14th”
Gymnastics July 10th and 12th
Monday July 10th: Warm Up: 2 rounds 1 min HS Hold 10 push ups Attempt a headstand then banded shoulder stretch Skill: HSPUs for fun: try partner HS walking then… 2 min oH KB Hold Then… EMOM for 6 min 4-8 HSPUs Workout: 21-15-9 Burpee Pull ups Push Press V-ups All Week Homework: 3×25 GHDContinue reading “Gymnastics July 10th and 12th”
Weightlifting July 10th, 12th, 14th
Monday: 1. Snatch: up 2 kg from last week for 6 singles 2. Snatch + Snatch + Overhead squat + Overhead squat every 2 min for 12 minutes 3. Back squat: 2 x 5 @ 85% Wednesday: 1. Clean and jerk: up 2 kg from last week for 6 singles 2. Every 3 minutes xContinue reading “Weightlifting July 10th, 12th, 14th”
WOD Monday July 10th
Don’t forget! This Saturday there is a fundraiser workout at CrossFit Lakewood Ranch. Be There! Warm up: 2 rounds of: 100′ side shuffle / 100′ high skip / 12 GHR 1. Front squat: 2,2,2 2. Back squat: 2,2,2 3. For time: 30 Strict press @ 75 / 53 30 Sit ups 30 Wallballs 30 PushupsContinue reading “WOD Monday July 10th”
WOD Friday July 7th
Warm up: X walk x 15 feet in each direction / 15 sit ups x 2 rounds Deadlift: 35 minutes to find new max 2. For time: 15 Calorie row 15 Burpees 15 Deadlifts 15 Calorie row 15 Burpees
CrossFit Havoc 