Wednesday 8-7-19
Warmup
50 doubleunders
3 rounds
10 power cleans 45/35
10 power snatches 45/35
10 over head squats 45/35
2 min rest
Wod
15 min AMRAP
21 abmat situps
14 alternating Dumbbell snatches 50/35
Tuesday 8-6-19
500m row
3 rounds
10 situps
10 DB alternating snatches 35/25
10 DB alternating push jerks 35/25
2 min rest
Wod
“CrossFit total”
1 rep max:
Back squat
Press
Deadlift
*only 3 attempts are allowed, warmup, then go heavy.
** If you are a newer athlete, use 3-3-1-1-1 for …
Monday 8-5-19
400m run
3 rounds
10 back squats 45/35
10 presses 45/35
10 deadlifts 45/35
2 min rest
Wod
“Fran”
21-15-9
Thrusters 95/65
Pullups
Sunday 8-4-19
Open gym 2-3pm
Saturday 8-3-19
10-11 am
Wod dice, good luck!
Friday 8-2=19
Warmup
400m run
“Burgenor warmup”
Wod
30min EMOM
1 snatch
Thursday 8-1-19
Warmup
2 min assault bike
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
“Fight Gone Bad”
3 rounds
1 min Wallball shots 20/14
1 min SDLHP 75/55
1 min box jumps 20/20
1 min push-press 75/55
1 min row for …
Wednesday 7-31-19
Warmup
400m run
3 rounds
10 wallball shots 20/14
10 med-ball cleans 20/14
10 box step ups 20/20
2 min rest
Wod
Split jerks
3-3-3-1-1-1-1-1
Tuesday 7-30-19
Warmup
500m row
3 rounds
10 snatches 45/35
10 SDLHP 45/35
10 push-presses 45/35
2 min rest
Wod
50 double unders
5 snatches 135/95
50 double unders
4 snatches 145/100
50 double unders
3 snatches 155/105
50 double unders
2 snatches 165/110
Monday 7-29-19
Warmup
50 doubleunders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 split jerks 45/35
2 min rest
Wod
10 rounds
200m run
1 min rest