Warm up: empty bar snatch work 1 . Every 30 seconds for 5 minutes: 1 Hang Full Snatch *Stay at the same weight. Not heavy. 2 . Every minute for 10 minutes: 1 Full Snatch *Increase weight when you feel good 3 . As many rounds as possible in 12 minutes: 12 Wallballs 6 ToesContinue reading “WOD Thursday April 22nd”
Category Archives: CrossFit
WOD Wednesday April 21st
Warm up: clean and jerk empty bar work , rope climb technique For Time: 20 Clean and Jerks @ heavy-ish singles 20 Burpee Box Jump Overs 10 Muscle ups 10 Full Cleans 5 Rope Climbs 10 Full Cleans 10 Muscle ups 20 Burpee Box Jump Overs 20 Clean and Jerks @ heavy-ish singles
WOD Tuesday April 20th
Warm up: 2 Rounds: 5 Dumbbell Press, 10 Double Legged Mountain Climbers 1 . Strict Press: 12, 6, 3 2 . 5 Rounds for Time: 5 Push Press 20 Double Unders 5 Handstand Push ups 20 Sit ups
WOD Monday April 19th
Warm up: PVC pull throughs, 15 PVC Overhead Squats, 15 Glute Ham Sit ups, 15 Back Extensions 1 . Overhead Squat: 5, 5 Front Squats: 5, 5 Back Squat: 5, 5 2 . For Time: 600 Meter Row 30 Push ups 30 Pull ups 30 Push ups 600 Meter Row
Partner WOD Saturday April 17th
I go you go: 2 Rounds: 3 Power clean and jerks Sled push 3 Power clean and jerks 2 Rounds: 2 Power clean and jerks Sled push 2 Power clean and jerks 2 Rounds: 1 Power clean and jerk Sled push 1 Power clean and jerk *Go up in weight every round
WOD Friday April 16th
Warm up: 2 minutes on a thing / X walk / 30 KB figure 8’s Deadlift: 1 set of 10 @ not too heavy , 1 set of 20 @ the most you can do. Don’t ask if it has to be one set. It literally says “1 set of 20” 2. For time: 40Continue reading “WOD Friday April 16th”
WOD Thursday April 15th
Warm up: 10 Glute ham sit ups, 10 Back Extensions, Then: Empty Bar: 2 Rounds: 3 Bent over Rows, 3 Hang Power Clean 1. Every 30 seconds for 5 minutes: 1 Hang Power Clean (a weight you can hit every time and focus on speed) *Rest 1 minute* Every minute on the minute for 10 minutes: 1Continue reading “WOD Thursday April 15th”
WOD Wednesday April 14th
Warm up: 2 Rounds: 10 Ring Rows, 10 Lunges For Time: 3 Rounds of: 12 Strict Press @ 75lb / 53lb 12 Front Squat @ 75lb / 53lb 12 Strict Pull up 6 Rounds of: 6 Thruster @ 95lb / 63lb 6 Pull up 12 Rounds of: 3 Clusters @ 115lbs / 83lbs 3 Bar MuscleContinue reading “WOD Wednesday April 14th”
WOD Tuesday April 13th
Warm up: 1 minute handstand hold or 1 minute plank / 15 Plate presses 15 Minutes to establish a 1 rep max push press 2. As many rounds as possible in 15 minutes of: 15 Kettlebell swings 15 Sit ups 15 Box jump overs
WOD Monday April 12th
Warm up: 1 minute squat hold / 10 Toy soldiers / 30 seconds of butt kickers / 100′ High skip Back squat: Find a 20 rep max ( Take a weight that you would do for 10 and do 20, I’m not kidding ) 2. 3 Rounds for time: 12 Overhead squats 50 Double unders
CrossFit Havoc 