STRENGTH: 75% of ORM for 3 sets of 4 reps BACK SQUAT
WOD:
EMOM 1 BARBELL COMPLEX (1 DEADLIFT, 1 HANG POWER CLEAN, 1 FRONT RACK LUNGES) 115/75#
EACH MINUTE ADD 1 REP TO EACH MOVEMENT UNTIL FAILURE TO COMPLETE THAT NUMBER OF REPS IN THAT MINUTE
CORE:
40 T2B
ON RAMP:
DROM (dynamic range of motion) Squat Ring Row Push-up
For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run
NORMAL CLASS IS CANCELED FOR THE BE STRONG ATHLETICS OLYMPIC LIFTING SEMINAR!
STRENGTH: DEADLIFT 3X5 @ 70%
WOD:
3 ROUNDS
20 T2B
30 KB SWINGS
20 BURPEES
CORE: ME PLANK X3 WITH 30SEC REST BETWEEN SETS
ON RAMP:
| Shoulder press with PVC | Shoulder mobility circuit
Shoulder Press out of rack Knee to elbow progression |
3 rounds for time:
300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round |
THERE ARE STILL 5 SPOTS LEFT FOR THE OLYMPIC LIFITNG SEMINAR THIS SATURDAY THE 18TH WITH BADASS LIFTING COACH CHARLES SHIPMAN! E-MAIL jakeneubauer@crossfitstompinground to reserve your spot. THERE WILL NOT BE A NORMAL CROSSFIT CLASS ON SATURDAY MAY 18TH. GET IN ON THIS SEMINAR IF YOU CAN YOU WILL HELP TREMENDOUSLY!
STRENGTH: 3X5 PUSH PRESS
WOD:
1K ROW
40 WALL BALLS 20/14#
25 HANG POWER CLEAN @ 155/105#
CORE: 12 TGU
ON RAMP:
| Dead Lift | Kipping
Jumping Pull-ups Walking lunges |
3 rounds for time:
Run 200m Lunge 30 ft 10 pull-ups |
STRENGTH: BENCH PRESS: 3X5 @70%
WOD:
Diane
3 Rounds For Time 21-15-9 Reps Deadlifts (225/155) Handstand Pushups
CORE:
3X15 T2B
ON RAMP:
Dead Lift
Rower (SDHP) Thruster
Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes)
3 times each (approx 3 min rest)
STRENGTH:
3X5 OHS @ 70%
WOD:
4 rounds for time:
100m farmers carry (challenging weight)
30 push ups
20 box jumps 24/20#
Core: tabata side plank alternate sides
On Ramp:
Squat
Dead Lift Shoulder Press and Push Press w/PVC
For Time: 10,9,8,7,6,5,4,3,2,1 Med Ball Dead Lift (x lbs) Push Press with PVC
STRENGTH: 3X5 @70% BACK SQUAT
WOD:
For Time:
50 Double Unders
5 Split Jerks 135/95#
30 Pull-Ups
10 Split Jerks
30 Pull-Ups
5 Split Jerks 135/95#
50 Double Unders
CORE: 100 sit ups for time
On Ramp:
DROM (dynamic range of motion) Squat Ring Row Push-up
For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run
STRENGTH: 5X3 3SEC PAUSE IN THE HOLE FRONT SQUATS HEAVY AS POSSIBLE
WOD:
4 ROUNDS FOR TIME
10 PULL UPS
7 BURPEES
5 FRONT SQUATS 155/95#
7 BURPEES
CORE:
3XME SUPERMAN HOLD
ON RAMP:
Dead lift, start with PVC series Walking lunges
Kipping pull-up
For Time: Run 400m 15 lunges on each leg 15 ring rows 15 thrusters 15 KTE Run 400m
May 18th: Be Strong Athletics Olympic Lifting Seminar with our own Charles Shipman the Flyer is below. The first 10 emails I receive will have a spot reserved for the seminar. The cost for StompinGrounders is $20! First come first serve via email to jakeneubauer@crossfitstompinground.com
Wed. July 10th – 12:45 Day Game StompinGrounder’s day at the SF Giants game. Let me know if interested! its going to be fun!