Snatch – 60% x 3 x 5
Pull up Progression:
C2b, butterfly, or kipping
ME X 7 SETS WITH 40SEC REST NOT TO EXCEED 8 REPS IN A SET
WOD:
20 KB SWINGS
20 AB MAT SIT UPS
12 BURPEES
X 3 ROUNDS WITH1MI REST BETWEEN ROUNDS (THIS IS A SPRINT ECH ROUNDS TRY TO GO UNBROKEN)
-Front squat: 4×2 @ 90%
-Split jerk: 3×2 @ 90%
-Close grip bench: 4×10 w/ medium weight (Don’t bring hands in closer than shoulder width)
-Dips: 4×10
WOD:
5 RFT
200m run
15 hang power cleans 115/85#
10 front rack lunges 115/85#
-Front squat: 4×2 @ 90%
-Split jerk: 3×2 @ 90%
WOD:
5 rounds for time
200m run
15 hang power cleans 95/65#
10 front rack lunges 95/65#
Max distance sled drag x 60 sec
1 min rest
Max shoulder to overhead 95/65# × 60 sec
1min rest
Max pistols x 60sec
Rest 1min
Max dbl unders x 60 sec
Rest 1 min
X 3 rounds
Ohs 3×7 @ 70%
Deadlift 3×7 @ 70%
WOD:
60′ handstand walk
30box jump overs 24/20
20 C2b pull ups
60′ handstand walk
20 C2B pull ups
30 box jump overs
60′ handstand walk
Overhead squat: 3×7 @ 70%
WOD:
1k row
50 kb swings 53/35#
30box jumps 30/24#
1k row
3xME STRICT DEFICIT HSPU INTO KIPPING WITNOUT COMING OFF WALL BIGGER DEFICIT THAN LAST WEEK DONT GO DEEPER THAN 9 INCHES
Wod:
90 burpees to a 12″ target
30 stones to shoulders AHAP
60 DB thrusters @ 45/25 pounds per hand
-Dumbbell rows: 4×10 w/ medium weight
3xME STRICT HSPU INTO KIPPING HSPU WITHOUT COMING OFF THE WALL
WOD:
“DT”
5 rounds of the following at 155/105#pounds –
12 deadlifts
9 hang power cleans
6 shoulder to overheads
Recovery day
500m row
20ghd sit ups
400m row
15 ghd sit ups
300m row
10 ghd sit ups
Do this at a medium pace meant to be recovery
Close grip bench: 4×10 w/ medium weight (Don’t bring hands in closer than shoulder width)
“Karen”
150 Wall balls for time
Core/Skills
Mini Annie
30-20-10
Ab mat sit ups
Dbl unders
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com