CROSSFIT WOD

2/19/18 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
HSPU & Hang Clean Review

Comp/Alternative Skill:
5 strict hspu + 10 kipping hspu
* or hspu progression

Strength: (20 min)
Back Squat
[50/6 60/5 70/4 80/3 85/1 90/1]

WOD: (20 min)
– For Time –
10-9-8-7-6-5-4-3-2-1 Reps
HSPU
1-2-3-4-5-6-7-8-9-10 Reps
Hang Cleans

L1: Seated DB Press, DB or Medball Cleans
L2: 95/65#, Ass HSPU
L3: 135/95#
L4: 185/125#, Strict HSPU
Comp: Follow Comp Program

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2/18/18 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
WOD Movement Review

Accessory: (10 min)
Coaches Choice

WOD: (30 min)
– Alt EMOTM for 26 Minutes –
12/10 Cal Row / Bike / Ski Erg / 100M Run
1 Round of Cindy

L1: 14 Minutes, 8/6 Cal, Jumping Pullups, Asst Pushups
L2: 10/8 Cal, Jumping Pullups
L3: As Written
L4: 15/12 + c2b pull ups

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2/17/18 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Power Jerk Technique
HSPU Review

Strength: (15 min)
Push Press + Power Jerk
[50/3+3 60/2+2 70/2+2 80/2+2 85/1+1]

*Just Push Press for L1

WOD: (25 min)
– For Total Time –
1000m Row

Rest 2 min

9-7-5 Reps
HSPU
Alt Arm DB Snatch

Rest 2 min

50/35 Cal Assault Bike (or 800M Run)

Rest 2 min

15-12-9 Reps
Wallballs
Toes to Bar

[20 Minute Cap]

L1: Light DB, Seated DB Press, Light Wallball, Situps
L2: 30/20, Asst HSPU, 14/10#, Knees Above Waist
L3: 50/35, 20/14
L4: 70/50, Deficit 4/2”, 30/20
Comp: Comp Team Workout

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2/16/18 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Overhead Squat Technique

Comp/Additional Skill:
5 sets of 5-8 Strict HSPU

Strength: (15 min)
Deadlift
[50/8 60/6 70/4 80/3×2]

*If doing Josh’s study – DO NOT DO DEADLIFTS

WOD: (25 min)
“Nancy”
– 5 Rounds For Time –
400M Run
15 OHS

L1: 3 Rounds, 45/35# or pvc with med ball for depth
L2: 65/45#
L3: 95/65#
L4: Same as L3, FAST!
Comp: Follow comp program

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2/15/18 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Strength & WOD Movements Review

Strength/Accessory: (15 min)
– 4 sets (or as far as you can go in 15 min) –
5 DB Bench Press
6 Bent over rows (barbell)
12 Double front rack KB lunges
6/6 – Single leg RDLs

*Start light, build up over 4 sets

WOD: (25 min)
– Alt EMOTM for 18 Minutes –
15/12 Cal Assault Bike or Row
12 Single Arm DB Push Press (6 each)
10 Toes to Bar

L1: 8/6 Cal, Light DB, Situps
L2: 10/8 Cal, 30/20#, Knees Above Waist
L3: 50/35#
L4: 70/50#
Comp: 21 Minutes, 70/50#, 12 TTB

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