CROSSFIT WOD

7/20/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Below the Knee & Floor Clean Positioning and Technique

Strength: (20 min)
Power Clean (Bkn/Floor)
[50/4 60/4 70/2 75/2 80/2 85/2]

WOD: (20 min)
– For Total Time –
– 20-15-10-5 Reps –
DB Thrusters
Box Jumps
Cal Row
Rest 1 Minute each round

L1: Light DB Push Press, 20″ Box Stepovers
L2: 30/20#, 24″ Step Overs
L3: 50/35#
L4: 70/50#

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7/19/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
KB Snatch Technique
Shoulder to Overhead Review

Strength: (20 min)
*Superset between the two*
Bulgarian Split Squats (with DBs) – 5 sets, 3 reps per leg (work to heavy set)
DB Strict Press – Work to Max (5,4,3,2,1 Reps)

WOD: (20 min)
– For Time –
60 Shoulder to Overhead
30 Left Arm KB Snatches (hang)
30 Right Arm KB Snatches (hang)

*Perform 10 V-Ups every time you break and in between each movement

(Break = the bar or KB touches the ground, bar can only rest in front rack position, not behind the neck)

L1: 45/33#, Situps, Light DB
L2: 65/44#, Light DB
L3: 95/65#, 53/35#
L4: 135/88#, 70/53#

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7/18/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Deadlift Technique
Power Clean Review

Strength: (20 min)
Deadlift
[40/8 50/6 60/4 70/3 75/2 80/1 84/1 88/1 65/10]

WOD: (20 min)
– 5 Minute AMRAP –
400M Run (once)
4 Power Cleans
4 Front Squats
4 Front Rack Lunges

Rest 3 Minutes

– 5 Minute AMRAP –
400M Run (once)
Max Bar Facing Burpees

L1: Light Bar, Hang Cleans, Air Lunges, Step Over
L2: 75/44#, Hang Cleans, Step Over
L3: 115/75#
L4: 165/105#

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7/17/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Toes to Bar Progressions
Handstand Pushup Progressions

Strength: (5 min)
None – WOD Prep and Movement Review

WOD: (35 min)
“The Fortius Chipper”
– For Time –
100 Double Unders
70 Russian KB Swings
60 Wallballs
50 Calorie Row
40 Toes to Bar
30 HSPU
20/13 Muscle Ups
5/3 Rope Climbs

[35 Minute Cap]

L1: Singles, Light KB & Wallball, Situps, Pushups, Dips off Box, No Rope
L2: Singles (3x), Light KB & Wallball, Knees above Waist, Asst HSPU, Asst Dips, No Rope
L3: 53/35#, 20/14#, Ring Dips for MU’s
L4: 70/53#, 30/20#, Strict HSPU

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7/15/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Pistols Progressions
CTB Pullup Progressions

Strength: (20 min)
Back Squat – 20 REP MAX
[50/10 60/8 70/5 75-80%/20 REPS]

WOD: (20 min)
– 3 Rounds for Total Score –
1 Min CTB Pullups
1 Min Assault Bike (Cals)
1 Min Alt Leg Pistols
1 Min Situps w/ 20/14# Wallball
1 Min Box Jump Overs

L1: Jumping PU, Static Lunges, 20″ Step Overs
L2: Band Asst CTB, Asst Pistols, 24″ Step Overs
L3: 24/20″
L4: 30/24″

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