Power snatch – 82% x 1 x 4
Power clean & power jerk – 82% x 1 x 4
Overhead squat – 85% x 1; 75% x 2 x 2
Wod:
10 minutes to complete-
4 rounds of:
10 Shoulder to Overhead 135/95#
20 T2B
50 Double-Unders
With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)
*Score is total reps of Burpees.
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
explosive Bench
1. competition bench press: 65% x 3 reps x 8 sets
2. close-grip bench press: 70% x 5 reps x 2 sets
3. Bench w/pause 1” off chest: 60% x 8 reps x 2-3
Wod:
Snatch – 77% x 1 x 3
Clean & jerk – 72% x 1 x 3
Snatch pull – 95% (of snatch) x 3 x 3
Wod:
4 rounds
400m run
12 pull up/ T2b
(1 pull up/ t2b is a pull up and a t2b without dropping off the bar)
. competition stance deadlift: 70% x 8-12 reps x
2-3 sets
2” deficit deadlift: 65% x 10-12 x 2-3
Wod:
WORKOUT 13.1
MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible
Strength: work up to heavy triple OHS
Wod:
1 min ME tire flips
1 min ME HR push ups
1 min ME box jumps
1 min ME kb snatches
Rest 1 min
Repeat 3 rounds
Team WOD:
AMRAP
Station 1 – Wall Balls (20#/14#) & Wall Sits
Station 2 – Ground 2 Overhead (135#/95#) & Bar Hold at top of deadlift
Station 3 – Pull-ups & Overhead Plate Hold (45#/25#)
Station 4 – KB Swings (53#/35#) & KB Hold in bottom of goblet squat
Station 5 – Knee to Elbow & Plank
ALL TEAMS TOGETHER AFTER 5TH STATION [2:00 MIN DU]
3:30 perstation :30 switch. In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.
SCORE TOTAL REPS DURING STATIONS AND BOTH TEAM MEMBERS
1. competition stance squat: 70% x 8-12 reps x 2-3
sets
2. Olympic squat or front squat: 75% x 6-8 reps x 2
sets
3. pause squat (pause at parallel): 65% x 10-12 x 2-3
Wod:
30 push press 115/85#
30 burpee over bar
15 t2b
20 push press
20 burpee over bar
15 t2b
10 push press
10 burpee over bar
15 t2b
Jerk – max for day; 80% of that x 1 x 3
2-position snatch (floor, mid-thigh) – 65% x 3 sets
Wod:
“2014”
20 clean and jerk 135/95# (power or squat)
14 c2b pull ups
X2 rounds
Core: 2 min russian twists
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com