Strength: back Squat
60%x3, 67.5%x3, 72.5%x3x8
WOD:
3 rounds not for time
8 strict pull ups
8 HSPU ( max strict then kipping)
Then do the following for time:
4 rounds
20 Wall Balls 20/14
20 cal on rower
rest 1:1
On Ramp
|
DROM (dynamic range of motion) Squat |
For Time: |
||||||||||
Strength: make up from the week one you missed
Wod:
12 min Amrap
12 Lunges
6 T2B
6 OHS 115/85#
ON-RAMP
| WOD | |||||||||||
|
Rope Climb Lunge |
Back Squat |
AMRAP (as many rounds as possible) in 10 minutes: |
|||||||||
Strength
Strict Shoulder Press
65%x5x8
Starting this Sunday we will be offering specialized classes. There will be four different categories we will be concentrating on, powerlifting, olympic lifting, gymnastics and mobility. These sessions will not be wod style classes, these classes will breakdown the movements and instruction will be given to help everyone refine technique and understanding. There will be whiteboard discussion and then movement/ skill practice, classes will be on the schedule from 11-noon and the title will be the movement or skill set we will be going over that day. This is a great opportunity for people to become more technically sound and gain more understanding of the different aspects of CrossFit. I encourage everyone to try and make these classes. Lets learn, become more fit and have fun!
Strength:
Deadlift.
65%x5x8
| Skill | WOD | ||||||||||
|
Dead lift Kip/pull-up |
Repeat Day 1 WOD: 200M run |
||||||||||
Happy Valentines Day
Strength: 5 sets of 3 position snatch ( hi hang, hang and full) heavy as possible
Wod:
20 kb/ db snatch 53/45/35#
20 pull ups
16 kb/ db snatch
16 pull ups
12 kb/db snatch
12 pull ups
8 kb/ db snatch
8 pull ups
400 m run
Core 30 windmills
ON RAMP
| skill | skills | wod | |||||||||
|
Turkish Get Up |
Back squat Kettlebell swings |
200M run 20-15-10 |
|||||||||
Bench:
65%x5x8
WOD:
Elizabeth
21-15-9 reps
Power clean 135/95
ring dips
Core:
40 hollow rocks
On Ramp
| skills | Wod | ||||||||||
|
Rope Climb |
Back Squat Russian lunge |
AMRAP (as many rounds as possible) in 10 minutes: |
|||||||||
Strength: 5 sets of 3 power cleans + 1 split jerk work up to something heavy
Wod:
1000 m row buy in:
7 min amrap
12 kb swings 53/35#
30 air squats
30 dbl unders
core 100 sit ups for time
ON RAMP:
| review | new skill | wod | |||||||||
|
Kipping Push ups |
Turkish Get Up Back Squat |
3 rounds for time: 400M Run |
|||||||||
Strength: back squat
65%x5x8
Wod:
2 min ME ring dips
followed immediately by:
21 OHS 115/ 105#
200 m farmers walk 2 kb or 2 db 53/45 /35#
15 Snatches 115/105#
200 m farmers walk
9 ground to Overhead 115/105#
200 m farmers walk
2 min ME t2b
ON RAMP
| strength | new skill | ||||||||||
|
8 Shoulder press out of the rack |
Med Ball cleans Sit-ups |
10,9,8,7,6,5,4,3,2,1 Med Ball cleans/sit up |
|||||||||
Strength: make up from the week
Wod:
3 rounds
1 min ME ball slams
rest 30 sec
1 min ME box jumps
rest 30 sec
1 min ME Shoulder to OH 95/65#
rest 30 sec
1 min max cal on rower
rest 30 sec
ON RAMP
|
Dead lift, start with PVC series Walking lunges |
Kipping pull-up |
For Time: |
|||||||||
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com