Wednesday 2-26-20
Strength Back Squat 8-8-8-8-8 WOD Double “Grace” (135/95) 30 Clean and Jerks Rest 5min 30 Clean and Jerks
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday 2-25-20
Skill/ Conditioning 4 sets of 500m row Rest as much as needed between sets Score= slowest time WOD 20min AMRAP 400m run 20 Pull-ups 1 Rope Climb 15 Burpees 1 Rope Climb
Monday 2-24-20
Strength DL 5-5-5-5-5 WOD 40-30-20 DB snatches Box Jumps Cashout- 15 ring Pull-ups
Friyay! 2-21-20
Strength Squat Clean 5 @ 70% 3 @ 80% 1 @ 90% 1 @ 90% 1 @ 90+ WOD 7min AMRAP 7 Back Squats (185/105) 7 C2B *must take weight from the ground.
Thursday 2-20-20
WOD 100 DU’s 90 WB (20/14) 80 sit-ups 70 KBS (Russian) 62/45 60 Push-ups 50 Ring Rows 400m run 30 Burpees 20 DL (275/205) 10 HSPU’s 30min Time cap
Weightlifting Wednesday 2-19-20
Strength 1 15min to complete heaviest set of… Snatch Complex Snatch High Pull + Hang Power + Floating Squat Snatch + Snatch Balance Strength 2 15min to complete Clean and Jerk Complex Power Clean + Hang Power + 2 Jerks
Tuesday 2-18-20
Skill Pull-ups 8-8-8-8 Hold 1 sec chin over bar/ use band if needed. Or accessory bar WOD 5RFT 5 Pull-ups 7 T2B 12 weight box step overs (50/35) 200m run Cashout– 30 DB pullover
Monday 2-17-20
Strength Front Squats 9-7-5-3-1 Work to a heavy set each time. Increase weight each set. “The Chief” 5 rounds of 3min AMRAPs With 1 min rest in between 3 Power Cleans (135/95) 6 push ups 9 Air Squats Background: “The Chief” is a benchmark/tribute WOD originally posted on the CrossFit Main Site, with credit to CrossFit […]
Valentines Day 2-14-20
Strength Bench Press 3-3-3-3-3 WOD 2 RFT 14 OHS 14 Thrusters 14 Bar MU’s (135/95) Scale = scale weight/ C2B or regular Pull-ups
Thursday 2-13-20
Warm-up Agility ladder Skill 4x400m run Rest 1min between runs 7min AMRAP 6 – 20m shuttle sprints 10 T2B 7 Power cleans (115/85) Rest 2min Then repeat 7min AMRAP *start where u left off