Author Archives: CrossFit Havoc Palmetto, Ellenton, Parrish

Warm up # 3 1. Weighted pullup: 3,3,3,3,3 2. 2 rounds for time of: 50 air squats 50 box jumps @ 20″ 50 1 pood kettlebell swings @ 7:40 – probably the funniest miss I have ever seen in weightlifting.

Warm up # 19 1. Overhead squat: 15,15,15 2. For time: Complete 100 hand release clapping pushups Every minute on the minute will begin with either 15 double unders or 10 sit ups  

Warm up of your choice 5 rounds for time of: 225 lb back squat x 8 Pullups x 12

Warm up # 22 1. Drop snatch or heaving snatch balance: find 1 rep max 2. Hang power snatch x 20 3. Hang  snatch x 20 Use 70% of your 1 rep snatch max for both.  

Warm up # 11 1. Strict pullups x max reps x 3 sets, rest 3 minutes between sets 2. Max reps kettlebell snatch in 5 minutes. Use 2 pood or lower. 3. Max reps 30″ box jumps in 3 minutes.

Warm up # 9 1. Front squat: 5,5,5,5,5 2. Hang Power Clean x 20 3. Hang Clean x 20 Use 70% of your 1 rep max. This is what it takes to get good at the olympic lifts guys. Years and years of dedication, lots of failures and missed reps, and the willingness to keep trying to getContinue reading “WOD Tuesday January 17th”

Warm up # 6 “MLK”  For time: 12, 9 ,6, 3 1.5 Bodyweight deadlift Muscle ups 3/4 bodyweight overhead squats Handstand pushups

Warm up of your choice 1. Behind the neck jerk: 1,1,1,1,1 2. 21,15,9 reps for time of: Handstand pushups 2 pood kettlebell swings

Warm up: Russian kettlebell swings x 50 1. Max distance Long jump 1,1,1,1,1 2. 21,15, 9 reps for time of: Ring pushups Toes to bar

Warm up: 30 seconds of handstand holds x 3  1. Strict press: 1,1,1,1,1 2. 21,15,9,reps for time of: Burpees 115 lb overhead squat