CROSSFIT WOD

4/22/18 – CrossFit

CrossFit Workout of the Day:

Accessory: (20 min)
– 3 sets, complete in 15 minutes –  
6 incline DB Bench press 
6 incline DB rows + 6 reverse flies (10/5 or 2.5)
6 glute bridges (Barbell on Floor)  
 
WOD: (30 min)
“Endurance Sundays”
– Every 3min x 30 min (10 sets) –
400m run 
*record each time 

L1: 6 sets x 400
L2: 7 sets x 400 
L3: as written 
L4: as wrtitten
Comp: see comp program for movements/times/rounds

0 Read More

4/21/18 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
KB Snatch Technique

Strength: (20 min)
Overhead Squats 
40/5 50/3 60/2 65/2 70/2 75/2 80/2×3

WOD: (20 min) 
– For Time –
200m run 
15 mu’s 
9 kb snatch (53/35) *each arm 

Rest 2min 

200m run 
12 mu’s 
12 kB snatch 

Rest 2min 

200m run 
9 mu’s 
15 kB snatch 

[16 min cap]

L1: Light KB or DB, push ups & assisted pull ups 
L2: 44/26, Asst dips or push ups
L3: 53/35, Burpee + Ring Dip
L4: 70/50
Comp: see comp program for movements/times/rounds

0 Read More

4/20/18 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Pull-up Technique
Cleans & Thrusters Review (if needed)

Strength: (20 min)
Front Squats 
50/5 60/4 70/3 80/3×3

WOD: (20 min)
– 7 rounds for time –
3 power cleans
5 thrusters 
7 c2b pull ups 

[13 min cap]

L1: Light Barbell, ring rows
L2: 115/75, assisted pull-ups 
L3: 135/95
L4: 155/105, 4/3 Bar muscle-ups 
Comp: see comp program for movements/times/rounds

0 Read More

4/19/18 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Clean and Jerk Technique

Strength: (20 min)
Power clean + Front squat + Jerk
55/2 65/2 70/2 75/2 80/1 85/1

WOD: (20 min)
– 2 rounds (18 min) alternating –
1min – ski / bike / row
1min – 10 box jump overs (24/20)
1min – 10 pull ups
1min – ski / bike / row
1min – 10 box jump overs
1min – 15/10 push ups
1min – ski / bike / row
1min – 10 box jump overs
1min – 20 air squats

L1: ring rows, 16/10 box, 30 seconds row/bike/ski
L2: jumping pull ups
L3: as written
L4: 30/20, c2b pull-ups
Comp: see comp program for movements/times/rounds

0 Read More

4/18/18 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Bkn Positioning
OHS Technique
 
Strength: (20 min) 
Low hang snatch (Bkn) + Overhead Squats 
55/2 65/2 70/2 75/1 80/1 85/1

Comp Strength: 
Snatch pulls 
3×1-1-1 (85-90-95+)

WOD: (20 min)
– Every 4 Minutes for 16 Minutes –
25 TTB 
75 DU’s 
5 squats cleans (60% ish)

L1: Situps/v-ups, singles, light barbell (power)
L2: 15 TTB or KaW, 30 DU or 125 Singles, 115/75 
L3: 165/105 
L4: 185/125, add 10/5 lbs every round 
Comp: see comp program for movements/times/rounds.

0 Read More