Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Rest day for tomorrow we dine on 15.2
Power Clean
4 sets of 2 at 75% of 1RM Clean & Jerk. Level load across all sets.
Front Squat
3 sets of 3 at 70% of 1RM Front Squat. Level load across all sets.
WOD:
3 Minutes: Row for Calories
3 Minutes: Bench press for reps 135/95
2 Minutes: Row for Calories
2 Minutes: Bench press for reps 135/95
1 Minute: Row for Calories
1 Minute: Bench press for reps 135/95
Push Press + Push Jerk + Split Jerk
3 sets of 1 + 1 + 1 at 60% of 1RM Clean & Jerk. Level load across all sets.
WOD:
12 min Amrap
21-15-9 reps
shoulder to overhead 135/95#
Box Jump Overs 24/20
Recovery row x 20min @ 70%
100 dbl unders
30 thrusters 95/65#
30 bar facing burpees
80 dbl unders
20 thrusters 95/65#
20 bar facing burpees
60 dbl unders
10 Thrusters
10 bar facing burpees
20 muscle ups
Thruster
4 Sets of 1 at 75% of your 1RM Clean & Jerk. Level load across all sets.
WOD:
50 dbl unders
21 power cleans 135/95
21 bar facing burpees
40 dbl unders
15 power cleans
15 bar facing burpees
30 dbl unders
9 power cleans
9 bar facing burpees
Barbell Wod
then
Power Snatch + Snatch
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com