Tuesday 9-4-18
CF4P Benchmark WOD For Time 500m Row 20 Pull-ups 20 DL (225/135) 20 Sit-ups 20 WB (20/12) 20 Burpees 400m Run Cashout 2 x 10 false grip Ring Rows Back Squat 65% 20 Reps
Author Archive for: andrew
Entries by Andrew Gonzales
Friday 8-31-18
Strength 10:00min EMOM 3 Touch and Go Power Snatches Increase weight every 2min WOD 1-2-3-4-5-6-7-8-9-10 DL (275/185) Box Jumps (24/20) DU’s (3x) 20min Time cap
Thursday 8-30-18
Strength Weighted pull-ups 5-3-2-2-2 WOD 20min AMRAP Run 200m 20 Burpees 20 Pull-ups 20 Air Squats
Wednesday 8-29-18
Strength “CrossFit Total 2” Sum of 3 Lifts. 1) Squat Clean 2) OverHead Squat 3) Bench Press You will have the whole class to complete all 3 movements and establish 1RM of each movement. CrossFit Total 2= sum of all lifts
Tuesday 8-28-18
Warm-up Handstand/ run/ shoulder Strength Push Press 5-3-1-1-1… Work to a Heavy 1. WOD Run 400m Then complete in any order 30 HSPU’s 100 KBS (53/35) 8 Rope Climbs Then, Run 400m
Monday 8-27-18
Warm-up Hip Mobility/ Hip warm up Strength Front Squat 3-3-3-3-3 WOD 8RFT 10 WB (20/14) 5 T2B 3 Power Cleans (165/105) *goal- do all movements unbroken. Try to Rest in transition. 18min Time cap Cashout– ME Bar MU’s in 1min
Friday 8-24-18
Strength DL 5-5-3-3-3… Establish Heavy 3 WOD 9:00min AMRAP 4 Bear Complex (135/95) 8 Burpees over Bar Bear Complex= Squat Clean, S2OH, back Squat, S2OH. Cashout– ME T2B in 1min
Thursday 8-23-18
Skill Review DU’s and Pull-up warm up Partner WOD Complete in order, must complete each round in any order before you can move on to next round. 1) 1000m Row 50 Pull-ups 200 DU’s 2) 800m Row 40 Pull-ups 160 DU’s 3) 600m Row 30 Pull-ups 120 DU’s 4) 400m Row 20 Pull-ups 80 DU’s […]
Wednesday 8-22-18
Strength 10:00min EMOM 1 Squat Snatch + 2 OHS 75% of 1 RM snatch, stay same weight all 10 sets. Goal- be challenging, be efficient and fast. Scale– 3 Power Snatches / or 3 Hang Power Snatches WOD 3RFT 20 Hang Power Cleans (115/75) 20 Front Squats (115/75) 100m plated run (45/25)
Tuesday 8-21-18
Strength Push Press 3-3-3-3-3 WOD 9min AMRAP Ascending Ladder by 1, starting at 3. DeadLift (255/165) Box Jumps (30/24) C2B pull-ups Scale movements as needed/ weight as needed. Weight should get Challenging as wod goes on.