Superset these 2 movements
Strict shoulder press 10 reps
Rest 90sec
Dumbell row 10 reps/arm
Rest 90sec
X3 rounds
EMOM 18 MIN
1st min: 3 squat snatches 70%
2nd min: 3 touch and go power cleans then 3 push jerks with the snatch weight
3rd min: 10 cal on the rower
Wod:
50 wall balls 30/20#
40 db snatches 65/45#
30 burpees 6inch target
Team WOD:
WOD 1:
3:00 AMRAP
Front Squats (95#/63#)
Alternate between partners
Rest 2:00
WOD 2:
8:00 AMRAP
40 Squats
30 Push-ups
20 Pistols
10 T2B
Alternate between partners
Rest 2:00
WOD 3:
10:00 EMOTM
First :30 – 1 Hang Clean 60% of 1RM
Second :30 – AMRAP Wall Balls
Alternate between partners
15min to practice handstand walk or free handstand push ups
Snatch Deadlift
3×3 & 2×2 (1 sec pause below the knee) work up to your 1rm snatch weight
Clean high pull
3×3 & 2×2 (1 sec pause below knee) work up to AHAP
WOD:
3 / 9 MIN AMRAPS WITH 2MIN REST BETWEEN AMRAPS OF THE FOLLOWING
BEAR CRAWL 4 LENGTHS OF THE GYM
16 pistols (8 ech leg)
50 dbl unders
750m row
100 foot farmers carry AHAP
Hello Stompingrounders,
We will be using the box command system from now on to sign up for class and for billing purposes. If there are any issues with the system please let me know!
Emom 15
Alternate movements for 15 min
1st min: 3 squat snatches @ 70%
2nd min: 3 power cleans then 3 push jerks with the same weight as the snatch
3rd min : 10 sec all out row
WOD:
50 Wall balls 20/14
40 kb snatch 53/35#
30 burpees
Front Squat
5/4/4/3 building up
Strength WOD
5 PUSH PRESS AHAP
REST 10SEC
ME HSPU 45/25 plate deficit
Rest 10sec
5 strict pull ups
Rest 10sec
ME c2b pullups
Rest 2min
X 4 rounds
Back squat 1 rep every 30sec for 20 reps at 75%
Core:
3 rounds
45sec hollow rocks
Rest 30sec
45sec suitcase carry left hand
Rest 30sec
45sec suitcase carry right hand
1 back squat every 30sec for 20 reps @ 75%
WOD:
18 min AMRAP
BEAR CRAWL 4 LENGTHS OF THE GYM
16 PISTOLS (8/leg)
50 Dbl unders
400m run
farmers carry 50 feet left hand/50 feet right hand
Front Squat
Reps: 5/4/4/3 AHAP
WOD
Lurong RETEST
13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.
4 Minutes of Max Calorie Row3 Minutes of Chest to Bar Pull Ups2 Minutes of Back Squats1 Minute of Shoulder to Overhead
Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards
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Movement Details – Men
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Movement Details – Women
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead
1rm Snatch balance
5 min AMRAP HSPU
WOD:
Open WOD 14.3
8 Minute AMRAP
15min run or row
1rm Snatch balance
5 min AMRAP HSPU
WOD:
Open WOD 14.3
8 Minute AMRAP
Build to max Push press
Build to 3rm pendlay row
WOD:
3 rounds of 30sec all out effort Thrusters @ 95/65#
Rest 3min inbetween rounds
Rest 3min
500m row
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com