I go this from Ben Bergeron
With a running clock:
at the 0:00
3 RFT:
6 OHS, 165/115
6 Muscle ups
at the 10:00
3 RFT:
9 Power Cleans, 155/105
9 HSPU
at the 20:00
3 RFT:
12 Thrusters, 115/80
12 C2B
at the 30:00
3 RFT:
15 Power Snatches, 95/65
15 Wall Balls, 20/14
HIGH HANG CLEAN
5 sets of 2 at 70%. Set up the Barbell at mid thigh. Level load across all sets.
PRESS COMPLEX
4 sets of 1. Men Start at 50% of 1RM C&J Women Start at 45% of 1RM C&J. 1 Strict Press, 2 Push Press, 3 Push Jerk. Level load across all sets. Heavier than last week
WOD:
3 Rounds @ 90%:
2 min AMRAP:
30 double-unders
10 power snatches (75/55)
+
Rest 2 min
+
2 min AMRAP @ 90%:
7 overhead squats (95/65)
7 box jumps (24/20)
+
Rest 2 min
Barbell wod
6×1 Snatch @ 85%
Build to 90% front squat then 2×3 @ 35lbs less
Wod
“Clean up your Burpee”
40 burpees
12 shoulder to overhead 165/115#
30 burpees
12 power cleans
20 burpees
12 front squats
Tabata Mash-up
With a running clock complete As Many Reps As Possible in 8 rounds of :20 on/:10 off of:
1. Wall Balls, 20/14
2. TTB
3. Row, for cals
4. Power Clean, 135/95
Complete all 8 intervals of one movement before moving to the next. Score is total reps for each movement.
Barbell wod
4×1 Snatch Complex @ 70%
1 power, 1 hang squat, 2 ohs
Build up to 90% Clean&Jerk
Wod
50 hr push ups
40 wall balls 20/14#
30 hang power cleans 95/65#
20 box jump overs
10 cal row
WOD 1:
15 min amrap
3 wall climbs
10 kb push press 2×53/35#
15 back squat 185/125#
10 Front rack walking lunges 185/125#
15 cal row
rest as needed
WOD 2:
5 rounds
3 TGU per arm 65/44#
6 glute ham raises
400m run
rest 2 min between rounds
4×1 press complex
Complex=1 strict press,2 push press, 3 push jerk (heavier than last week)
WOD:
15 min amrap
3 wall climbs
10 push press 115/75#
15 back squat 115/75#
10 Front rack walking lunges 115/75#
Barbell WOD
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com