We will be doing the open wods on Saturday’s. If you plan on doing 14.1 saturday You should probably take fridays off.
EMOM 10 MIN
EVEN INCLUDING 0:00- 6 back squat you choose the weight
ODD-6 STRICT PULL UPS
WOD:
2k row buyin
Then 3 rounds:
20 hr push ups
40 ab mat situps
1A) 5X4 T&G Power Snatch: work to a 4RM – rest 90 sec.
For time:
Run 400m
21 KBS 24/16kg
21 HSPU (regionals standard)
Run 400m
15 KBS 24/16kg
15 HSPU (regionals standard)
Run 400m
9 KBS 24/16kg
9 HSPU
Work up to a heavy set of:
Hang Squat Clean + Squat Clean + Jerk
Wod:
100 dbl unders then:
21 thrusters 115/85#
30 dbl unders
15 thrusters
30 dbl unders
9 reps
100 dbl unders
Core: 3×ME plank
with a 10 minute running clock
15-12-9
Power Snatch, 115/80
TTB
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps
4×4 across
Front squat heavy
Teams of 2:
1500m row buy in
Then 2 rounds
80 sledge hammer strikes
200m sled drag
200m farmers carry
40 ball slams
1500m row cash out
teams of 2
One athlete works, while the other rests.
50 Burpees
10 Clean and Jerks, 135/95#
75 BJ, 24/20
10 CJ, 135/95
100 Pull ups
10 CJ, 135/95
75 BJ, 24/20
10 CJ, 135/95
50 Burpees
100 ab mat situps
squat: 90% x 2 reps, 92.5% x
1 rep, 95% x 1 rep, 80% x AmRAp
AMRAP 12:
70 Double Unders
50 Burpees over the Bar
30 Squat clean Thrusters, 95/65#
10 c2b pull ups
Snatch & Clean and Jerk:
1. 75% x 2 reps x 5 sets
2. Block hang position : 70%% x 3-5 reps x 2-3 sets
Wod:
5 rounds:
20 wall balls 20/14#
200m run
Core:
2 min amrap ab mat sit ups
bench press: 75% x 2 reps x 5 sets
2. close-grip bench press: 80% x 3-5 reps x 2-3
sets
3. Bench w/pause 1” off chest: 70% x 6 reps x 2-3 sets
Wod:
Tabata:
Pull ups
Box jumps 24/20
Row for cal
Kb swings 53/35#
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com