Palmetto – Page 105 – CrossFit Havoc

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”

Tag Archives: Palmetto