HUMP DAY! – 1/31/18

CrossFit Workout

 

WOD #1 – 4 min

2 Rope Climbs x 30 sec

30 sec Rest

EMOM 3

Toes 2 Bar x 12

 

WOD 2 – 10 min

Thruster

Build to Heavy se of 3 from Rack

 

WOD 3 – 12 min

5 rounds

Calorie Row x 20/15

Thruster x 10 (115/80)

 

Skill:  Double Unders

 

Accessory:

4 Rounds

Upright Row x 10

Seated Dumbbell Press x 10

MONDAY! – 1/29/18

CrossFit Workout

 

WOD #1 – EMOM 3

Toes 2 Bar x 12

 

WOD 2 – 4 ½ min

Snatch Primer

One the :90 Seconds x 3 rounds

2 Pausing Overhead Squats

2 Snatch Balances

2 High Hang Squat Snatches

 

WOD 3 – 12 min

Hang Snatch (Knee Level)

2 @ 60%

2 @ 65%

2 @ 70%

2 @ 75%

Final 3 rounds: Build as you see fit

 

WOD 4 – For Time

Reps:  9,15,21

Chest 2 Bar Pull-ups

Barbell Facing Burpees Over Bar

Overhead Squat (95/65)

 

Skill:  Double Unders

 

Accessory:

4 rounds

Barbell Curl x 15

Single leg squat x 10

SUNDAY! – 1/28/18

CrossFit Workout

 

WOD #1 –

Part 1 – EMOM 3

Toes 2 Bar x 12

Rest 20 seconds

Rope Climb x 3 (40 sec)

 

WOD 2 – 12 min

Back Squat

70% x 10

75% x 8

80% x 6

85% x 4

90% x 2

 

WOD 3 – EMOM 5

Front Squat x 6 (155/95)

 

WOD 4 – For Time

Reps:  21, 15, 9

Snatches (115/75)

Box Jumps (24/20)

 

Skill:  Double Unders

 

Accessory:

Bench Press x 10,8,6,4,2

Chest 2 Bar x 5 (After each BP rd)

TGIF! – 1/26/18

CrossFit Workout

 

WOD #1 – For Time (Open Prep)

Wallballs x 50 (20/14) (10’/9’)

Box Jump x 45 (24/20)

Toes 2 Bar x 40

Chest 2 Bar x 35

Clean x 30 (145/100)

Jerk x 25 (145/100)

Snatch x 20 (145/100)

 

Skill:  Double Unders

HUMP DAY! – 1/24/18

CrossFit Workout

 

WOD #1 – EMOM 5

Toes 2 Bar x 12

 

WOD #2 – 10 min

3 Position Power Clean (Floor, Below Knee, Above Knee)

Build to heavy complex

 

WOD #3 – For Time

3 rounds

Hang Power Clean x 15 (115/80)

Bar-facing Burpee over bar x 15

 

WOD #4 – 6 min

Ground to Overhead  x Max reps (115/80)

 

Skill:  Double Unders

 

Accessory:

4 rds

Dumbbell Floor Press x 10

GHD Sit-up x 10 (Touch Floor/Med Ball)

MONDAY! – 1/22/18

CrossFit Workout

WOD #1 – EMOM 5
Toes 2 Bar x 12

WOD #2 – 4 ½ min
On the :90 Sec x 3 rds (40%)
Overhead Squat x 3
Hang Squat Snatch x 1
Squat Snatch x 1

WOD #3 – 10 min
1 Low Hang Squat Snatch + 1 Squat Snatch
3 Reps x 2 rds @ 72%
2 x 2 @ 77%
2 x 2 @ 82%

WOD #4 – AMRAP 10
Calorie Row x 10
Kettlebell Swing x 10 (55/35)
Alternating Dumbbell Snatch x 10 (5 each arm) (50/35)

Skill: Double Unders

Accessory:
Push-up x 100
Sit-up x 100

SUNDAY! – 1/21/18

CrossFit Workout

 

WOD #1 – EMOM 5

Toes 2 Bar x 10

 

WOD #2 – 12 min cap

@75%

Clean x 6

Front Squat x 6

Jerk x 6

@80%

Clean x 4

Front Squat x 4

Jerk x 4

@85%

Clean x 2

Front Squat x 2

Jerk x 2

 

WOD #3 – 4 min

Backsquat x 5 @70%

 

WOD #5 – AMRAP 12

Calorie Row x 10

Clean & Jerk x 6 (115/80)

Handstand Push-up x 2

 

Skill:  Double Unders

 

Accessory:

4 rds

Bench Press x 10,8,6,4,2

Chest 2 Bar x 5

Kettlebell Swing x 10 (70/50)

TGIF! – 1/19/18

CrossFit Workout

WOD #1 – 80 Sec
Rope Climb x 3 (35 Sec)
25 Sec Rest
Rope Climb x 2 (20 Sec)

WOD #2 – EMOM 12
3 rd
1 min – Power Snatch x 3 @ 74%
2 min – Power Snatch x 2 @ 78%
3 min – Power Snatch x 1 @ 82%

WOD #3 – AMRAP 13
Dumbbell Snatch x 70 (50/35)
Wallball x 60 (20/14) (10’/9’)
Calorie Row x 50
Kipping Handstand Push-up x 40

Skill: Double Unders