CROSSFIT WOD

10/20/2017 – CrossFit

CrossFit Workout of the Day:

Skill:(10 min)
Push Press Technique
WOD Movement Review

Strength:(20 min)
Push Press
20 Minutes to find 1RM (50/4 60/3 70/2 80/2 85/1 90/1 95/1 …

WOD:(20 min)
– 2 Rounds, Each for Score –
1 Minute each station, 30 sec rest in between
Rope Climbs
Manmakers
Assault Bike (Cal)
Burpees to 6″ Target
Muscle Ups

L1: Ring Rows, Light DBs, Dips off a Box
L2: Asst Strict Chinups, Light DBs, Asst Ring Dips
L3: Chinups, 30/20#, Ring Dips (2x)
L4: 50/30#

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10/19/2017 – CrossFit

CrossFit Workout of the Day:

Skill:(10 min)
3 Position Snatch Technique & Drills

Strength:(20 min)
Power Snatch (HH/Bkn/Bkn-low)
[50/2 x 2 60/3 65/2 70/1 75/1 80/1]

WOD:(20 min)
– 12 Minute AMRAP –
5 Overhead Squats
10 Alt Arm DB Snatches
15 Goblet Lunges

L1: 45/33# or PVC, Light DB, Air Lunges
L2: 75/44#, 30/20#, Light KB
L3: 115/75#, 50/35#, 53/35#
L4: 155/105#, 70/50#, 70/53#

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10/18/2017 – CrossFit

CrossFit Workout of the Day:

Skill:(10 min)
Pullup / CTB Pullup Progressions

Strength:(20 min)
Bench
[50/8 60/5 65/5 70/5 75/3 80/3 MAX/3]

WOD:(20 min)
– 3 Rounds for Time, inc. rest –
5 Hang Cleans
10 Pullups
Rest 30 seconds
10 Front Squats
10 CTB Pullups
Rest 30 seconds
10 Deadlifts
5/3 Bar Muscle Ups
Rest 30 seconds

L1: 45/33# or PVC, Jumping Pullups
L2: 95/65#, Asst Pullups, Asst CTB
L3: 115/75#, Strict PU for Bar MU
L4: 155/105#

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10/17/2017 – CrossFit

CrossFit Workout of the Day:

Skill:(10 min)
WOD Movements Review

Strength:(20 min)
Deadlift
[50/8 60/5 65/5 70/3 75/3 80/3 MAX/3]

WOD:(20 min)
– For Total Score –
Tabata Pushups
Rest 1 Minute
Tabata American KB Swings
Rest 1 Minute
Tabata Cal Row
Rest 1 Minute
Tabata Thrusters

L1: Light Russian Swings, Light Barbell
L2: Light Russian Swings, 75/45#
L3: 53/35#, 95/55#
L4: 70/53#, 145/95#

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