TGIF! – 8/31/18

Get your RXBAR’s at BSW CrossFit!

CrossFit Workout

WOD #1 – EMOM 6
Even Min – 10 Overhead Dumbbell Squats (5 each arm)
Odd Min – Double Unders x 25

WOD #2 –
OTM X 4 – 3 Position Squat Clean (high hang, knee-level, floor)
Rest 1:00
OTM X 4 – 2 Position Squat Clean (knee-level, floor)
Rest 1:00
5 singles (not on the clock)

Min 1 & 2 – 3 Pos Squat Clean @ 50%
Min 3 & 4 – 3 Pos Squat Clean @ 55%
Min 5 – Rest
Min 6 – 2 Pos Squat Clean @ 60%
Min 7 – 2 Pos Squat Clean @ 63%
Min 8 – 2 Pos Squat Clean @ 66%
Min 9 – 2 Pos Squat Clean @ 69%
Min 10 – Rest

Single 1 – 75%
Single 2 – 78%
Singles 3,4,5 – 81%

WOD #3 – For Time
1,000 meter row
Directly into
3 rounds:
21 Deadlifts (135/95)
15 Bar Facing Burpees
9 Push Jerks

 

THURSDAY! – 8/30/18

Get your FITAID at BSW CrossFit!

CrossFit Workout

WOD #1 – EMOM 10
Even Min – Back Squat x 10 (135/75)
Odd Min – Double Unders x 20

WOD #2 – 12 min
Jerk Technique

Press in Split – 5 sets of 3
Step out into receiving position, follow by 3 strict presses on each set

Jerk Balance – 5 sets of 3
Start by taking “half split. In a dip drive, send the bar overhead as you step out to your “full split”, punching to the finish.

Pausing Split Jerk – 5 sets of 2
Two pauses here – in the dip (of the dip drive), and on the catch (in the split). Focus on rigidity and stability throughout movement. Look to build to 70% for three sets of two reps.
Set 1 – 2 reps @ 60%
Set 2 – 2 reps @ 65%
Sets 3,4,5 – 2 Reps @ 70%

WOD #3 – 9 min
On the 1:30 x 6 rds
3 Thrusters
**Build to 3 rep max thruster for the day. Start between 40-50% of current 1 Rep front squat. All reps taken from the rack. True thruster, no double dip.

WOD #4 – AMRAP 12
12 Bar Facing Burpees
8 Power Snatches (95/65)
2 Bar Muscle-Ups

HUMP DAY! – 8/29/18

CrossFit Workout

WOD #1 – AMRAP 5
Toes 2 Bar x 5
Double Unders x 20

WOD #2 – 6 min
Tempo Snatch Deadlift
On the 2:00 x 3 sets
5 sec to move from floor to knee, 5 sec to move from knee to full stand
5 sec to move from stand to knee, 5 sec to move from knee to floor

1 Tempo Snatch Deadlift @ 64% of 1 rep snatch

WOD #3 – 15 min
Back Squat – On the 3:00
0:00 – 10 Reps @ 65%
3:00 – 8 Reps @ 70%
6:00 – 6 Reps @ 75%
9:00 – 4 Reps @ 80%
12:00 – 2 Reps @ 85%

WOD #4 – For Time
2 rounds
400m Run
21 Thrusters (75/55)

TUESDAY! – 8/28/18

CrossFit Workout

WOD #1 – EMOM 5
10 Overhead Dumbbell Squats (5 each arm)

WOD #2 – 7:30 Min
On the 1:30 x 5 sets
1 Tempo Overhead Squat – 5 Sec Down/2 Sec Bottom/5 Sec up
1 Overhead Squat

Sets 1, 2, 3 @ 50%
Sets 4, 5 @ 55%

WOD #3 – 15 min
On the 3:00 x 5 sets (6 Total Reps/Set)
3 Position Power Snatch (High Hang PS/Hang PS/PS)
3 Position Squat Snatch (High Hang SS/Hang SS/SS)

Set 1 @ 45%
Set 2 @ 50%
Sets 3, 4, 5 @ 55%

WOD #4 – EMOM 8
Even Min – 20, 18, 16, 14 Dumbbell Snatches (50/35)
Odd Min – Max Burpee Box Jump Overs (24/20)

MONDAY! – 8/27/18

CrossFit Workout

WOD #1 – EMOM 5
5 Chest 2 Bar
3 Handstand Push-ups

WOD #2 – 20 min
5 rds
Bench Press x 10,8,6,4,2
Muscle-up x 5 (Scaled: Jump from Box)
Double-unders x 20

WOD #3 – For Time
Reps: 15 -12 -9
Hang Cleans (135/95)
Wall Balls (20/14) (10’/9’)

SUNDAY! – 8/26/18

CrossFit Workout

WOD #1 – AMRAP 5
Double Unders

WOD #2 – EMOM 9
Power Snatch Complex
Snatch Deadlift
Low-Hang Power Snatch (below knee)
**Post weight to board

WOD #3 – For Time
“HAIL MARY”
200 Double Unders
100 Calorie Row
40 WallBalls (20/14) (10’/9’)
20 Power Snatches (115/80)
**Post time to board

FRIDAY! – 8/24/18

CrossFit Workout

WOD #1 – AMRAP 5
Double Unders

WOD #2 – For Time
“Big Helen” – 3 rounds
600 Meter Run
21 Kettlebell Swings (Am) (55/35)
12 Chest 2 Bar Pull-ups
**Post time to board

WOD #3 – For Time
“Big Bertha” – 3 rounds
21/15 Calorie Row
5 Medicine Ball Cleans (20/14)
Round 1 – 1 rope climb
Round 2 – 2 rope climbs
Round 3 – 3 rope climbs

THURSDAY! – 8/23/18

CrossFit Workout

WOD #1 – AMRAP 5
Double Unders

WOD #2 – 12 Minutes
Deadlift – Build to heavy set of 2
Not intended to be max effort, general area btwn 75% & 80%
Practice two “dead-stop” singles and two touch-and-go reps

WOD #3 – For Time
“NAPALM” – For Time – 2 Rounds
15 Chest 2 Bar Pull-ups
15 Bar-Facing Burpees
25 Deadlifts (205/145)
25 WallBalls (20/14)(10’/9’)

WOD #4 – Not for Time
150/100 Calorie Row
Males – 15 Calories Slow, 15 Calories Fast
Females – 10 Calories Slow, 10 Calories Fast
Increase intensity during fast paces where final is sprint
Slow pace is “Conversational” recovery pace

Wednesday! 8/22/18

CrossFit Workout

WOD #1 – AMRAP 5
Double Unders

WOD #2 – For Time
80/60 Calorie Row
60 Dumbbell Power Snatches (35/20)
40 Abmat/Std Sit-ups
20 Shoulder to Overhead (95/65)
20 Front Rack Lunges (95/65) **Walking or Stationary
**Post time to board

WOD #3 – EMOM 10
Even Minutes (Starting at 0:00) – 3 Single Arm DB Overhead Squats (Each Arm)
Odd Minutes (Starting at 1:00) – Practice Handstand Hold or Handstand Walk

WOD #4 – 10:00 for Practice–Rope Climbs
Intention is not to overwork our shoulders here – but to simply get some repetitions in on the rope. Athlete’s choice to complete legless climbs, legged climbs, or a combination of the two. Full rest between repetitions – let’s spend these minutes improving our technique, keeping this movement fresh in our repertoire.