Warm up # 3 1. Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) 2. Max reps in 2 minutes of these 5 movements. Rest 1 minute between each exercise. 1. Hang power clean @ 3/4 bodyweight 2. Ball slams @ 20 / 14 3. Hand plantedContinue reading “WOD Tuesday June 30th”
Tag Archives: Ellenton
WOD Monday June 29th
Warm up # 6 1. Back squat: 5 x 5 @ 75% 2. 4 Rounds for time of: 15 Step ups @ 24″ / 20″ (Each leg) 10 One leg burpees 5 Wall climbs
Summer 2015 Strength cycle
Week 1 Back squat: 5 x 5 @ 75% Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) Front squat: 5 x 2 @ 80% Power clean: 8 x 2 @ 80% Week 2 Back squat: 5 x 4 @ 80% Push press + Jerk: 5Continue reading “Summer 2015 Strength cycle”
WOD Friday June 26th
Warm up of your choice 3 Rounds for time of: 200 Meter rack walk 2/1.5 pood 400 Meter plate carry 45/25 1 minute overhead barbell hold 135/95
WOD Thursday June 25th
Warm up #8 1. Every minute on the minute for 15 minutes: 1 Hang Snatch 2. 3 Rounds For Time: 3 Rope Climbs 6 Hang Power Snatch @ 105 lbs / 73 lbs 9 Burpees with Lateral Bar Jump
WOD Wednesday June 24th
Warm up # 7 1. Max effort 800 meter run 2. 6 Rounds for time of: 100′ bear crawl 15 Wallballs
WOD Tuesday June 23th
Warm up # 10 “Lynne” 5 rounds for max reps of: Body weight / 3/4 body weight bench press Pullups There is NO time limit between sets on this workout.
WOD Monday June 22nd
Warm up # 1 1. Every minute on the minute for 12 minutes: 2 Back squats @ 75 % of 1 rep max 2. For time: Row 1000 m 1.5 pood swing x 100 Sit ups x 100
WOD Friday June 19th
Warm up of your choice Every 2 minutes for 24 minutes: 5 Thrusters @ 95 / 63 4 Bar facing burpees 3 Thrusters @ 95 / 63 2 Bar facing burpees 1 Thruster @ 95 / 63 Try and treat each round as an individual effort. Each of the 12 rounds should be a sprint.Continue reading “WOD Friday June 19th”
WOD Thursday June 18th
Warm up # 4 For time: 300 meter run 30 Pistols 30 Toes to bar 300 meter run 30 Wallballs 30 Weighted sit ups holding med ball 300 meter run 30 Calorie row 30 Renegade rows 300 meter run
CrossFit Havoc 