WOD NOV. 9TH
POWER LIFTING: 10 MIN TO GET 1RM DEADLIFT
WOD:
21-15-9 REPS
PUSH PRESS 115/75#
BOX JUMPOVERS 24/20″ (TOUCH THE TOP OF THE BOX ECH TIME BUT FULL EXTENSION DOES NOT HAVE TO BE REACHED)
KNEES TO ELBOWS
POWER LIFTING: 10 MIN TO GET 1RM DEADLIFT
WOD:
21-15-9 REPS
PUSH PRESS 115/75#
BOX JUMPOVERS 24/20″ (TOUCH THE TOP OF THE BOX ECH TIME BUT FULL EXTENSION DOES NOT HAVE TO BE REACHED)
KNEES TO ELBOWS
OLY LIFTING: 10 MIN SNATCH WORK
WOD:
“VIKING INVASION”
400M RUN (RUNNING INTO THE VILLAGE)
3 ROPE CLIMBS (GETTING INTO THE VILLAGE)
40 SLEDGE HAMMER STRIKES (BEATING THE VILLAGERS)
10 TIRE FLIPS (NOT SURE JUST DO IT)
200M FARMERS WALK (CARING PILLAGED ITEMS)
10 TIRE FLIPS (ONCE AGAIN NOT SURE JUST DO IT)
40 SLEDGE HAMMER STRIKES (FIGHTING WAY OUT OF VILLAGE)
3 ROPE CLIMBS (CLIMBING OUT OF VILLAGE)
400M RUN
BENCH MARK WEDNESDAY
POWER LIFTING: 10 MIN TO ESTABLISH 1RM BENCH PRESS
WOD: “Jackie”
For time
CORE: static hollow rock for time
Skill: clean & jerk practice 10 min
Wod:
10, 9, 8-down to one rep:
clusters 95/65#
in between ech rep set 30 dbl unders or 90 singles
Core: 3×12 strict T2B or 50 normal T2B
Power Lifting: 10 min to establish 1rm low bar squat
Wod:
3 rounds for time:
20 box jumps
15 pull ups
10 ohs 115/85#
Core: 3×12 plate sit-ups 45/35/25/15#
This is the end of a 6 week strength cycle believe it or not. This week we will be testing your 1rm of the squat, deadlift, and bench press. Over the next 6 weeks we will be going through a different strength cycle to see which is more effective. This week is crucial to establish your 1 rm in the previous mentioned lifts so I can determine which program is most beneficial. Please trust in the programming and record your weights!
WOD:
For time except emom 10 burpees
100 Kb swings 53/35#
Starting from the word GO you have to do 10 burpees to start and then emom 10 more until you get 100 kb swings
TEAMS OF 2: 1 PERSON WORKING AT A TIME
200M FARMERS CARRY 53/35
80 HR PUSH UPS
60 SQUAT CLEANS 95/65#
200M FARMERS CARRY 53/35#
60 HR PUSH UPS
40 SQUAT CLEANS
POWER LIFTING: Box Squat : 12 x 2 @ 85% 1RM
WOD:
7 MIN CLOCK:
400M RUN
20 HSPU
MAX REPS WITH REMAINING TIME GROUND TO OVERHEAD 95/65#
(SCORE IS GROUND TO OVERHEAD REPS)
CORE: SUITCASE DEADLIFT 3X8 EACH SIDE 95/65#
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com