30 Minutes of the following–
Start a clock and do each task as quickly as possible.
At the top of the first minute—burpee broad jumps length of gym twice
At the top of the second minute—12 kb/db snatches
At the top of the third minute—6 kb/db thrusters
Repeat this pattern for 30 minutes. If you finish the burpee broad jumps in 18 seconds you have 42 seconds to rest before doing the snatches
Teams of 3:
100 Deads 135/95#
80 hang power cleans
60 Front Squats
40 Jerks
20 Thrusters
One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 5 burpees. Break up the work how you want.
: 85% x 2 reps x 3 sets
2. Olympic squat or front squat: 90% x 1-2 reps x 2
sets
3. pause squat: (pause at parallel): 80% x 3-5 reps x
2 sets
Wod:
30 sec. ME kb swings
30 sec. Rest
30 sec. ME kb overhead lunges
30 sec. Rest
30 sec. ME hr push ups
EMOMx10
Odd: 3-6 Muscle ups/6 c2b/9 pull ups
Even: 30-60 Double unders
Strength: work to heavy 2 rep max thruster from the rack
Wod:
21-15-9:
Squat Snatches, 75/55#
C2B Pull ups
1. bench press: 70% x 2 reps x 6 sets
2. close-grip bench press: 75% x 5 reps x 2 sets
3. Bench w/pause 1” off chest: 65% x 6 reps x 2-3 sets
Wod
3 rounds for time
400m run
15 deadlifts 185/135#
10 hspu
Core: tabata half moons
EMOM 15 min 1 power snatch +1 squat snatch
Wod:
25 Burpees
25 Power Cleans, 135/95
25 Burpees
EMOM complete 7 Wall Balls, 20/14
This workout starts with 25 burpees. On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.
Core: tabata sit ups
competition stance deadlift: 80% x 4-8 reps x 2-3
sets
2. Block pull: 85% x 2-3 reps x 2 sets
“Open 12.3″
AMRAP 18 min
15 Box Jumps, 24/20
12 Shoulder to Overhead, 115/75
9 TTB
(Partner workout — I did my bench and clean and then my partner did his reps. We alternated back and forth).
2 bench presses @ 75% and 1 hang power clean at 75%— amrap 4 minutes
Rest 2 minutes
2 bench presses @ 80% and 1 hang power clean at 80% amrap 4 minutes
Rest 2 minutes
2 bench presses @ 85% and 1 hang power clean at 85%— amrap 4 minute
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com