CROSSFIT WOD

12/11/17 – CrossFit

CrossFit Workout of the Day:

Skill:(10 min)
HSPU Technique / Practice

Strength:(20 min)
Back Squat – MAX 5 Reps
[50/5 60/5 70/5 75/5 80/5 MAX/5 in 20 Minutes]

WOD:(20 min)
– 13 Minute AMRAP –
4/3 Muscle Ups
8 HSPU
12 Alt Arm DB Snatches

L1: Jumping Pull Ups, Push Ups, Light DB
L2: Band Asst. Pull Ups, Box HSPU/Pike Push Ups, Light DB
L3: HSPU, Burpee Pull Ups OR Muscle Ups, 53/35# DB
L4: Parallet HSPU, 70/50# DB

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12/9/17 – CrossFit

CrossFit Workout of the Day:

Skill:(10 min)
HSPU Technique

Strength:(20 min)
Strict Press
[50/5 60/4 70/4 75/3 80/Max Reps]

WOD:(20 min)
Partner WOD
– For Time –
120 Cal Row
60 HSPU
60 Alt Leg Back Rack Lunges
60/40 Cal Assault Bike

*One partner working at a time

L1: Pushups, Light WB, 45/33#
L2: Strict Pushups or Box HSPU, Light WB, 85/50#
L3: 20/14#. 115/75#
L4: 150′ Handstand Walk, 30/20#, 155/105#

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12/8/17 – CrossFit

CrossFit Workout of the Day:

Skill:(10 min)
Clean and Jerk Technique

Strength:(20 min)
Clean and Jerk
[50/4×2 60/3×2 70/3 80/2 85/1 90/1 95/1 test/1]

WOD:(20 min)
– Alt EMOTM for 9 Minutes –
8 Hang Power Cleans
8 Ring Dips
8 KB Snatches (each arm)

L1: 55/33#, Box Dips, Light KB
L2: 95/55#, Band Asst Dips, Light KB
L3: 125/85#, 53/35#
L4: 165/110#, Sub 4/2 Ring MUs, 70/53#

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12/7/17 – CrossFit

CrossFit Workout of the Day:

Skill:(10 min)
Pistols Technique

Sterngth:(20 min)
Back Squat (3 sec pause at bottom)
[50/5 x 2 60/4 70/4 75/3 80/2]

WOD:(20 min)
– 14 Minute AMRAP –
400M Run
6/3 Bar Muscle Ups
12 Alt Leg Pistols
18 V-Ups

L1: Jumping PU, Air Squats, Light DB
L2: Band Asst Strict, Asst Pistols, Light DB
L3: Strict PU or Box Bar MU
L4: Weighted Pistols (26/18#)

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