Strength
Every :90 for 8 rds
Back Squat
3 @ 75%
MetCon
5Rds
5- Box Jumps 30/24
5- Pwr Snatch 95/65
5- SDLHP 95/65
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Strength/ Skill 5:00 EMOM 4 Strict Pull ups or 4 L or Wghtd-Pull ups MetCon 12:00 AMRAP 5- HSPU 10- Pull ups 14- Pistols |
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(4/10/14) “Jack” 20 min AMRAP 10- Push Press (115/75#) 10- KBS (50/35#) 10- Box Jumps (24/20) |
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10 Rds every :90 3 Pos Clean + Jerk 1- High Hang 2- Low hang 3- Floor 1- Jerk 50-60% 1RM 5 Rds Run 200m 7 SDLHP 15 OHS 95/65 |
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CrossFit Total 15:00 ea to find 1RM Dead Lift Squat Strict Press |
Score is total weight.
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Benchmark Endurance Wod 1000m Row 50 Air Squats 25 Russian KBS 50/35 50 Air Squats 25 Russian KBS 50/35 15:00 Cap Buyout 3 x 10 Evil Wheels 3 x 10 Atomic Sit ups |
Team Wod
5K Row- 2:00 rotation
100 KBS 50/35- Sets of 10
100 Wall Balls- Sets of 10
100 SDLHP 50/35- Sets of 10
For time, 30 - 20 - 10 of:
Parallette Pushups
Double Unders
Toes-to-bar
10:00 cap
Row
1000m
800m
600m
Rest as needed between rows. Hold same pace for all 3 rows.
Strength:
7 x 2 Power Clean @ 80%
MetCon
3 Rds
10- Pwr Cln 135#/95#
10- Box Jumps
300m Run
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Every 4:00 for 20:00 Dead Lift x 4 @ 70% 1RM 20- Wall Balls
15:00 EMOM 1:00- 10 Sit ups 10 SDLHP 50/35 2:00- 10 Sit ups 10 Goblet Squats 3:00- 10 Sit ups 10 KBS 50/35 |
3 x :30 Hollow hold
3 x :30 Superman hold (w/PVC)
5 Rds 3:00 work/ 3:00 Rest
Ascending ladder
3.6.9….
Pull ups
Push ups
Squats
Start next work round where you finished last.
Run 200m during 3:00 rest.
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6/13 Teams of 3: 63/45/27 Row for Calories Thrusters 65/45 Med Ball Cleans SDHP’s 50/35 Wall Ball Burpees |
Reps must be divided evenly
Front Squat AHAP
3x7
3x5
3x1
Strict Press AHAP
3x7
3x5
3x1
10 Rds for time
3 Muscle Ups
4 Power Cleans 155/105
5 HSPU
Plank it Out
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6/9 Test “No Matter What” Exercise Bench Press 5 x 3,2,1 @ 75% 1RM
15:00 AFAP 3 Person teams |
50M Farmers Carry- Water Jugs
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Strength: Dead Lift 5:00 EMOM 8 reps @ 55% 1RM MetCon: 4:00 AMRAP Thrusters 135/95 Rest 4:00 4:00 AMRAP |
Thrusters 135/95
Track wod at old high school track.
Start time 7:30am. BYOW
(6/6/14)
12 min AMRAP 3,6,9,12,etc
Hang Power Clean 115/75
TTB
Burpee
Skill: Muscle UP/HSPU
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3 X 10 Evil Wheels 3 x 10 Get Up Sit ups 35#/20# (ea. side) 3 RDS 15 Wall Balls 20#/14# 200m Run |
15 Bench Press 135#/95#
(6/10/14)
21 min AMRAP
Run 400
50 box jump overs 24/20
50 Wall Balls
50 Push Ups
50 wall balls
50 box jump overs
Run 400m
Post WOD: Mobility work
Please refer to my Coach's blog for an explanation of upcoming programming this month. Kelly
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Every 3 min for 15 min Back Squat x 5 8 Burpees after every set Finish with: Carry something “heavy” for 400m |
This can be anything that qualifies as “heavy” for you. A plate, kettlebell(s), a person, sandbags, anything.
Please refer to my Coach's blog for an explanation of upcoming programming this month. Kelly
http://www.tri-lakescrossfit.com/index.php/our-coaches/kelly-lewis/item/336-repeat-wods