Monday: Snatch: 2,2,2,1,1,1 (every 3 minutes) 2. 5 second snatch hover drives @ 105 – 110% x 6 (mid shin to knee) 3. Back squat: 5 x 1 @ 90 % or more 4. Accumulate 3 minutes of weighted butt plank Wednesday: Clean: 2,2,2,1,1,1 (every 3 minutes) 2. Jerk from rack: 6 x 1Continue reading “Weightlifting March 20th, 22nd, 24th”
Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish
WOD Monday March 20th
Warm up: 2 Rounds of: 1 minute of jump rope / 15 banded good mornings / 15 sit ups Every minute on the minute for 15 minutes: Back squat x 1 @ 5 – 10 lbs heavier than last week 2. For time: 20 Hang power snatches @ 95 / 65 20 Toes to bar 15Continue reading “WOD Monday March 20th”
HavocFIT March 20th – 24th
HavocFIT! Join us @ 5 a.m. and 7 a.m. for HavocFIT Classes! Monday March 20th: 1. Stretch 2. Warm up: 2 Rounds: 10 Good Mornings, 10 Sit ups 3. Front Squat: 3, 3, 3, 9 (decrease weight for set of 9) *6 Glute Ham Sit ups between each set 4. Back Squat: 3, 3, 3, 9Continue reading “HavocFIT March 20th – 24th”
Gymnastics March 20th and 22nd
Monday March 20th: Warm Up: 5 Negative Pull Ups 10 GHD Sit Ups 1:00 HS Hold Band Shoulder Stretches Skill: Push Ups 30 Deficit HSPU every third rep :05 ct in the bottom Workout: EMOM until failure Increasing Pistols + 8 Wall Balls 2-4-6-8-10-12… All Week Homework: 10 Pull Overs 5×3 Strict Pull Ups BarContinue reading “Gymnastics March 20th and 22nd”
WOD Friday March 17th
Warm up: 500 meter row / 15 sit ups / 15 Ball slams Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts @ 225 lb / 153 lb 55 Wall-ball shots 20 / 14 55 Calorie row 55 Handstand push-ups
WOD Thursday March 16th
Warm up: 2 Rounds of: 100′ karaoke / 100′ high skips / 100′ back pedal For time: 40 Thrusters @ 75 / 53 lbs 200 Meter run 20 Wollymockers 200 Meter run 20 Power cleans @ 165 / 113 200 meter run 10 Wollymockers 200 meter run
WOD Wednesday March 15th
Warm up: 15 Burpees / 2 minute row Push press: 8 x 1 – end with new max 2. For time: 500 meter row max effort @ the 6 minute mark 20 Deadlifts @ kinda heavy 20 Handstand pushups 20 Toes to bar 20 Wallballs 20 Burpees 20 Calorie row
WOD Tuesday March 14th
Warm up: Clean and jerk empty bar work x 5 minutes Clean and jerk: 1 rep every 90 seconds for 15 minutes 2. 8 Rounds for time of: 25 Double unders 10 Figure 8’s @ 1 / 1.5 pood
Weightlifting March 13th, 15th, 17th
Monday: Snatch: 3,2,2,2,1,1 (every 3 minutes) 2. 5 second snatch hover drives @ 100% x 6 x 2 (mid shin to knee) 3. Back squat: 3 x 2 @ 90% or more 4. Every minute on the minute for 6 minutes: 45 degree hyper x 12 odds (heavier) Glute ham sit ups x 12 evensContinue reading “Weightlifting March 13th, 15th, 17th”
WOD Monday March 13th
Warm up: 500 meter row / 15 glute ham raise / 15 glute ham sit up / 10 grh / 10 ghsu Every minute on the minute for 15 minutes: Back squat x 1 @ 85 – 90% 2. For time: 40 Pushups 40 Hand planted bench jumps 30 Glute ham sit ups 30 HandContinue reading “WOD Monday March 13th”
CrossFit Havoc 