Thursday 10-3-19
Skill L-sits and Pistol practice WOD “Cindy” 20min AMRAP 5 Pull-Ups 10 Push-ups
Author Archive for: andrew
Entries by Andrew Gonzales
Wednesday 10-2-19
Warmup Barbell CrossFit Total 2 Find 3 rep max on three lifts. In this order. 1) Squat Clean 2) Bench Press 3) OHS You will have 3 working sets to accomplish 3RM, no more.
Tuesday 10-1-19
Skill Drills to develop strength for HSPU’s WOD 5RFT 200m Run 8 S2OH (155/105) 50 DU’s 8 HSPU’s 25min Time cap
Monday 9-30-19
Warm-up Hip mobility/ unilateral lower body warm up Strength Front Squat 5-5-5-3-3-3 WOD 10-9-8-7-6-5-4-3-2-1 Pull-ups Box Jump overs. RX+ C2B Cashout– 20 GHD back extension
Friday 9-27-19
Strength Back Squats (2 sec pause at bottom, accelerate out of bottom) 3-3-3-3-3 WOD 21-15-9 Power Snatch (115/75) OHS 1 Rope Climb
Thursday 9-26-19
Warm up Kickball Strength 5-5-3-3-3-3 WOD 4RFT 7 Bench Press (185/115) 20 Russian KBS 100m Sled Push (3 blue plates /1 blue plate
Wednesday 9-25-19
Strength Squat Cleans 5-5-5-5-5 70-75% WOD 6min AMRAP 7 Thrusters (95/65) 7 Pull-ups
Tuesday 9-24-19
Skill Speed Work 10 DL (185/125) + 10 Burpees over bar 3 sets Complete each set as fast as possible. Rest between each set 3-5min. Measure is time/ seconds. *no bar bouncing WOD 2 Rounds for Time 30 Cal Row 30 Weighted step ups (50/35) DB (15 each leg) 30 GHD Sit-Ups 400m Run
Monday 9-23-19
Skill Snatch Complex Hang Power Snatch + Hang Squat Snatch + Touch and go Squat Snatch + Snatch Balance. Focus= Speed/ good technique WOD 9min AMRAP 10 Clean and Jerks (135/85) 8 T2B 25 DU’s 8 Clean and Jerks (165/95) 8 T2B 25 DU’s 6 Clean and Jerks (185/115) 8 T2B 25 DU’s 4 Clean […]
Saturday 9-21-19
Comp WOD For Time 6-5-4 Squat Snatch (155/105) Bar MU Bike Cal Open Conditioning 4RFT 8 Clean and Jerks (135/95) 100m Sled push Rest 1min Beach pump Bench Press 4×8 Close grip reverse grip pul down 4×8 DB seated press 4×8 DB Row 4×8 Lateral raises 3×12 Frontal raises 3×12 BB curl 4×15 Cable tricep […]