Squat Clean and Jerk
2 reps touch and go AHAP
REST 30 SEC
3 broad jumps for max distance
Rest 30 sec
5 rounds
Wod:
3min Amrap
Back rack lunges (as close to BW as possible)
Rest 90sec
3min Amrap
box jump overs 24/20#
Rest 90sec
3min Amrap
burpees
SKILLS/CORE
300 DBL UNDERS
Starting with and EMOM DO 2 TURKISH GET UPS 53/35#
PSquat Clean and Jerk
2 reps touch and go AHAP
REST 30 SEC
3 broad jumps for max distance
Rest 30 sec
5 rounds
Wod:
3min Amrap
Back rack lunges 135/95#
Rest 90sec
3min Amrap
box jump overs 24/20#
Rest 90sec
3min Amrap
Burpees
Strict Press 4 reps AHAP
rest 30 sec
8-10 Plyo push ups (clapping, if you elevate your feet it is harder)
Rest 30 sec
5 rounds
WOD:
EVERY OTHER MIN FOR 14 MIN
200m run
remainder of the 2 min AMRAP CINDY (5 C2B PULL UPS, 10 PUSH UPS, 15 SQUATS)
SKILLS/core
35 foot hsw
20 ghd sit ups
5 rounds not for time
Strict Press 4 reps AHAP
rest 30 sec
8-10 Plyo push ups (clapping, if you elevate your feet it is harder)
Rest 30 sec
5 rounds
WOD:
EVERY OTHER MIN FOR 14 MIN
200m run
remainder of the 2 min AMRAP CINDY (5 PULL UPS, 10 PUSH UPS, 15 SQUATS)
Teams of 2
200m sled drag AHAP
FRAN
21-15-9
THRUSTERS 95/65
PULL UPS
150M SLED DRAG
DIANE
21-15-9
DEADLIFT 225/155
HSPU
50M SLED DRAG
GRACE
30 CLEAN & JERK 135/95#
(SLED AND WODS BROKEN UP HOWEVER YOU WANT, 1 BAR WEIGHTS CHANGED BY ATHLETES)
Deadlift 5 reps AHAP
rest 30sec
10 broad jumps for quality and max distance
Rest 30 sec
X 5 rounds
WOD
25 GHD sit ups
6 rope climbs
100 foot sled drag AHAP
X 3 ROUNDS
SKILLS
EMOM 6 MIN
40 DBL UNDERS
Remainder of min Max burpees
Teams of 4
Complete for time:
75 Team sit-ups (arms interlaced)
————————-
3 Rounds ea. relay style
1 Rope Climb
————————–
Team 600m Run
————————–
3 Rounds ea. relay style
15 Wall ball (20/14) – 10′ Target
1 Rope climb
————————–
Team 2400m Row (600m ea. relay style)
5 front squats AHAP
REST 30 SEC
50 FOOT SLED SPRINT 45/25# PLATE ON THE DRAG SLED
REST 30 SEC
X 5 ROUNDS
WOD:
5 MIN AMRAP
20 wall balls 30/20
10 power cleans 155/105
Rest 2min
5 min Amrap
20 kb swings 53/35
10 thrusters 115/75#
Skills
Death by weighted pistol 53/35#
http://m.youtube.com/results?q=medicine%20ball%20chest%20throw&sm=1
3 hang power cleans (focus on speed not so much heavy weight)
Rest 30 sec
10 medicine ball chest throws
Rest 30 sec
X 5 rounds
Wod:
5 min amrap
20 wall balls 20/14#
10 power cleans 155/105
Rest 2 min
5 min amrap
20 kb swings 53/35#
10 thrusters 115/75#
Top-half bench press
Overload
3-5 reps
Rest 30 sec
Speed bench press with 60% of max (fast as possible)
Rest 30 sec
X 5 rounds
Wod
16min Every 2 min alternate movements
Work for 1:15 rest :45sec
Clean and Jerk 115/75, 135/95, 155/105, 185/125
Rowing for cal
Skills
Death by Muscle Up
Start with 1 the first minute, 2 the second min and so on until failure to complete those reps in a min
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com