043114
Emom 12
Power Snatch
3@60%
Wod:
50 box jumps
50 goblet lunges
50 hr push ups
20 deadlifts 185/125#
50 hr push ups
50 goblet lunges
400m run
Emom 12
Power Snatch
3@60%
Wod:
50 box jumps
50 goblet lunges
50 hr push ups
20 deadlifts 185/125#
50 hr push ups
50 goblet lunges
400m run
Bench Press
6 sets x 5 reps @ 70%
EMOM 8
EVEN: DBL UNDERS
ODD: 4 HSPU
WOD:
4×3 min amraps w/1 min rest between
10 ctb pull ups
15 shoulder to overhead 95/65#
10 t2b
Strength:
Power Clean
EMOM 12
3 reps @ 60%
WOD:
3 RFT
400m run
21 burpees
Back Squat
6 sets x 5 reps @ 70%
10 min handstand walk practice
Wod:
2 rounds:
25 Thrusters 45/35#
20 ctb pull ups
15 power snatches 95/65#
400m odd object carry (choose anything in the gym)
20 hspu
20 lunges holding the object
20 Pull ups
20 box step ups holdingq the object
20 push ups
400m odd object run
“Gold Rush”
The gym will be split into 2 teams
400m run (everyone running to their claim)
Sledge hammer strikes (digging for Gold)
Buddy wheel barrel (get the rocks out of the mine, we need to get to the gold)
Equipment carry (you have found Gold, now you must carry the Gold out of the claim)
Burpee Pull ups (the mine collapsed, dont worry everyone is okay but you have to pull yourself out and its slippery so you keep falling onto your chest)
400m (a grizzly bear becomes curious and wants to eat you, dont play dead RUN!)
Bench Press
50%×5
60%×3
70%×2
75%×1
7 min amrap
5 shoulder to Overhead 155/105#
10 lateral over bar burpees
Rest 2 min
7 min amrap
15 kb swings
15 ab mat sit ups
Front Squat
50%×5
60%×3
70%×2
75%×1
80%×amap
EMOM 10
EVEN : 8 PISTOLS
ODD: 40 DBL UNDERS
WOD:
4 x 3min hard 1 min off
30 air squats
10 t2b
6 thrusters 115/85#
Shoulder Press
50%×5
60%×3
70%×2
75%×1
80%×amap
20 Rep Max Power Clean
Wod:
3 rounds for time:
400m run
30 kb swings
30 one arm overhead kb lunges (15 each arm)
Deadlift
50%×5
60%×3
70%×2
75%×1
80%×amap
After each set broad jump 2-1-2-1-2
20 rep max Power Clean
2min max effort c2b pull ups
Rest 1 min
2min max effort ab mat sit ups
Rest 1 min
2min max effort shoulder to overhead 115/85#
Rest 1min
2min max effort row for calories
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com