093015
STRENGTH
Work Up To 1 Rep BACK SQUAT
GYMNASTICS
1-2-3-4-5-6-7 (Muscle Ups/Pull Ups)
WOD
ROWING
5 min max meters
5 min rest
3 min max meters
3 min rest
1 min max meters
STRENGTH
Work Up To 1 Rep BACK SQUAT
GYMNASTICS
1-2-3-4-5-6-7 (Muscle Ups/Pull Ups)
WOD
ROWING
5 min max meters
5 min rest
3 min max meters
3 min rest
1 min max meters
STRENGTH
Find your 1 rep max jerk
WOD
AMRAP – 12 Minutes
10 Jerks @ 135/95
10 Toes To Bar (TTB)
30 Double Unders
5 sets of: Snatch Pull + Snatch + Overhead Squat (climbing)
MetCon
50 Cal Row
50 Ab mat sit ups
50 Deadlifts @ 135/95
35 Cal Row
35 Ab mat sit ups
35 Deadlifts @ 135/95
20 Cal Row
20 Ab mat sit ups
20 Deadlifts @ 135/95
Part a — build up to a 1RM (unbroken) 50′ zercher yoke carry
Part b — build up to a 1RM log ground to overhead
Part c — max deficit push ups in 90sec 3″ deficit
The “McGee Forrest”*
“McGee”
As many rounds as possible in 20 minutes of:
5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps (30/24″)
…then at the 20-minute buzzer move to…
“Forrest”
3 rounds for time
20 L-Pull-ups
30 Toes-2-Bar
40 Burpees
800m Run
For Score and Time
*Instructions: As a team of 3, alternate rounds through “McGee”. Each member completes 1 full round, tags the next team member, and continue this process until the 30-minutes is completed. Upon the 30-minute buzzer, maintaining the same order, start performing “Forrest”. Whichever team member was next up, completes 20 L-PLU. The next team member performs 30 T2B. Then the third member performs 40 Burpees. Continue this alternating through exercises for all 3 rounds.
Work up to 80% of your 1RM Snatch for a single. Then perform 2 drop sets of 2. Target 5kg increase / week if your single is above 100kg. Target 2.5kg increase / week if work set is below 100kg. For your Drop Sets of 2×2 Decrease the weight by 15kg if your single is above 100kg. Decrease the weight by 10kg if your single is below 100kg.
WOD:
6 rounds for time
50′ bear crawl
10 pullups (any style)
CLEAN GRIP DEADLIFT
Start at 75% of 1RM Deadlift. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg.
4×5
WOD:
25 power cleans for time
@ 75% 1rm power clean
CORE:
2min amrap hollow rocks
BACK SQUAT
Work up to 80% of your 1RM Back Squat for a set of 3. Then decrease the weight and perform 2 additional sets of 5 reps. Decrease the weight for 2×5 by 30kg if the set of 3 is above 150kg Decrease the weight for 2×5 by 20kg if the set of 3 is below 150kg Target 10kg increase / week if work sets are above 150kg Target 5kg increase / week if work sets are below 150kg
WOD:
[RFT] – 3 Rounds For Time of:
– 400 Meter Run
– 21 Kettlebell swings @ 53 lbs / 35 lbs ( M / W )
– 12 Pull-ups
POWER SNATCH + 2 LOW HANG SNATCHES
Start at 65% of your 1RM Snatch. For the Low Hang Snatch portion, work from below the knee. Never remove the tension from the bar. Focus on relaxing the arms. Target 5kg increase / week if work sets are above 110kg Target 2.5kg increase / week if work sets are below 110kg
4×1
WOD:
For time — 30 minute cap
100 Thrusters 75/55# with 3 burpees EMOM
TEMPO FRONT SQUAT
Start at 70% of your 1RM Front Squat. 3 sec eccentric, 1 sec isometric, 3 sec concentric. Target 5kg increase / week if work sets are above 120kg Target 2.5kg increase / week if work sets are below 120kg
4×3
Skill:
3xME Strict pull ups into kipping pull ups without coming off the bar
WOD:
10 rounds for time —
10 cal row
1 rep bear complex @ (75% of your 1RM)
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com