Palmetto – Page 73 – CrossFit Havoc

WOD Thursday September 22nd

Warm up: 2 rounds of: 8 plyo pushups on bench / 10 bench sit ups Bench press: 3,3,3,10 2. 10 Rounds for time of: 3 Overhead squats 135 / 93 3 Toes to bar

Warm up: 500 meter row or 2 minutes of jump rope / 15 back extensions / 15 glute ham sit ups / 10 glute ham raise / 10 glute ham sit ups Back squat: Every minute on the minute for 3 minutes: 5 reps Rest 2 minutes Every minute on the minute for 3 minutes: 4Continue reading “WOD Monday September 19th”

WOD Friday September 16th

Warm up: 200′ shuttle run / 50′ shuffle left / 50′ shuffle right / empty bar snatch work Every 3 minutes for 24 Minutes: 1 Snatch Pull 2 Power snatches 3 Hang snatches 4 Pullups *Go up in weight every round 2. For time: 100 Double unders 50 Wallballs 14 / 10 lbs (Yes 14Continue reading “WOD Friday September 16th”

WOD Thursday September 15th

Warm up: 2 rounds of 10 pushups / 15 sit ups / 10 band pull aparts (slow) Bench Press: 5,5,5,10 2. 12 Rounds for time of: 6 Kettlebell swings 6 Double leg mountain climbers

WOD Tuesday September 13th

Warm up: 100′ high knees / 50′ crab walk / 50′ bear crawl / 100′ backwards jog / 10 burpees Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick a number you can hit for 6 sets consistently) Try toContinue reading “WOD Tuesday September 13th”

WOD Monday September 12th

Monday: Block Snatch + Overhead squat (above knee) : 6 x 2 @ 90% of max single from last wek 2. Block snatch pulls: 3,3,3,3,3 @ 100% 3. Snatch grip deficit deadlifts: 3,3,3,3,3 @ 110% 4. strict toes to bar: 3 x 10 Wednesday: Block clean and jerk: 6 x 2 @ 85 – 90% of lastContinue reading

WOD Friday September 9th

Warm up: Stretch and stuff Within 10 minutes complete a 1500 meter row and continue for the remainder of the 10 minutes with Handstand pushups or pushups . The goal is to complete as many handstand pushups or pushups as possible. Rest 5 minutes 2. Within 5 minutes complete 50 situps and continue for theContinue reading “WOD Friday September 9th”

WOD Thursday September 8th

Warm up: 20 Burpees / Sotts press x 3 x 5 Drop snatch: 1,1,1,1,1 2. Heaving snatch balance: 1,1,1,1,1 ( I would do these on the minute, or every 2 minutes, or something like that ) 3. 4 Rounds for time of: Heavy ass deadlift x 3 Double unders x 30

WOD Wednesday September 7th

Warm up: 500 meter row / 20 pushups Every minute on the minute for 12 minutes: Odds: Strict press x 3 – You don’t actually need a rack. Evens: Strict Pullups (pick a number you can hit for 6 sets consistently) Try to use 5 – 10 pounds more than last week, and hit 1Continue reading “WOD Wednesday September 7th”