Thursday 10-3-19
Skill
L-sits and Pistol practice
WOD
“Cindy”
20min AMRAP
5 Pull-Ups
10 Push-ups
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 and Jerks (205/125)
8 T2B
25 DU’s
Then ME Clean and Jerks (225/135) with remaining time.
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 Ext
4×15