Power Clean EMOM 9
3@70%
WOD
5 rounds of the following –
1 minute amrap deadlift (1.5 ×s body weight)
1 minute rest
1 minute max effort row for calories
1 minute rest
1 minute amrap bench press (@ body weight if possible)
1 minute rest
*you can adjust weights during the wod
Hang Snatch
3×1@77%
4×1@82%
Push Press behind neck
5×3@80%
Back Squat
3×2@92%
Snatch pulls 3×3 @ 100% use straps
Wod:
100 wall ball buy in 30/20# 10′ target for both men and women
Rest 5 min
Then:
3 rounds
400m run
10 burpee muscle ups
5 clean and jerk 205/145#
Core: 3×ME strict t2b
Squat 4×8-12 @ 65%
Pause Squat 3×8 @ 60%
Wod:
50 wall balls
10 power snatches 135/95
40 wall balls
8 power snatches
30 wall balls
6 power snatches
20 wall balls
4 power snatches
10 wall balls
2 power snatches
50′ farmer’s carry @ AHAP
7 hspu
7 strict pullups
20min amrap
“Team Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
You will take the average weight of the 3 teammates to use for the wod. Everyone will start on a different movement and everyone will go through all the reps of each movement
“Team DT”
5 rounds for time of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps. That is one full round.
Snatch off low blocks (below knee) work to heavy triple
Back Squat
2×20 with bodyweight on the bar
SKILL:
10 MIN PRACTICE
Paralette L-sit to hspu
WOD:
6 Free standing hspu
75 dbl unders
6 stone to shoulder – as close to bw as possible
5 rounds
Deadlift 8×3 @ 65%
WOD:
200 dbl unders
1200m run
750m row
High hang power snatch (work to heavy double)
Snatch deadlift off blocks just below knee (work up to 5rm)
Strict press 3×4 @ AHAP
Wod
Tabata — alternate movements
C2b pull ups
Double KB thrusters (53/35#)
Tabata is 20 seconds of work followed by 10 seconds rest x 8 rounds. In this workout you will do 20 seconds of C2B pull ups, rest 10 seconds, and then do 20 seconds of double kb thrusters followed by 10 seconds of rest. You will repeat this sequence for 8 minutes (or 8 sets of each movement).
Core: 3×ME strict t2b
Power snatch EMOM 12
3@ 65%
WOD:
Tabata — alternate movements
Burpees
Thrusters 95/65#
Tabata is 20 seconds of work followed by 10 seconds rest x 8 rounds. In this workout you will do 20 seconds of burpees, rest 10 seconds, and then do 20 seconds of thrusters followed by 10 seconds of rest. You will repeat this sequence for 8 minutes (or 8 sets of each movement).
Core: 3xme unbroken t2b
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com