022916
STRENGTH
Snatch
3×1 @ 80%
5×1 @ 85%
3×1 @ 80%
WOD
3 Rounds For Time
15 Deadlifts 225/155
30 Wall balls 20/14
60 Double Unders
STRENGTH
Snatch
3×1 @ 80%
5×1 @ 85%
3×1 @ 80%
WOD
3 Rounds For Time
15 Deadlifts 225/155
30 Wall balls 20/14
60 Double Unders
WOD
Teams of 3:
100 calorie row
50 Clean and Jerks 135/95
100 calorie row
50 Clean and Jerks 155/105
100 calorie row
50 Clean and Jerks 185/135
100 calorie row
50 Clean and Jerks 205/145
25 minute time cap!
Crossfit Open 16.1
[AMRAP] – As Many REPS As Possible in 20 minutes:
– 25 feet Overhead Walking Lunges @ 95 lbs / 65 lbs ( M / W )
– 8 Bar Facing Burpees
– 25 feet Overhead Walking Lunges @ 95 lbs / 65 lbs ( M / W )
– 8 Chest-to-Bar Pull-ups
Scaled:
– 25 feet Rack Lunge (empty bar) @ 45 lbs / 35 lbs ( M / W )
– 8 Bar Facing Burpees
– 25 feet Rack Lunge (empty bar) @ 45 lbs / 35 lbs ( M / W )
– 8 Jumping Pull-ups
SKILL
Pull Ups/Muscle Up Practice
10X2
Tackle your weakness – if you have pull ups, move up to the chest to bar, etc..
WOD
Row/Run
10 sets of:
300 m row/200 m run
Rest 30 seconds after each
STRENGTH
Squat Snatch 3×2 (80%)
WOD
For Time:
3 Rounds
10 Chest To bar Pull Ups
10 Front Squats 165/115
10 Burpees
immediately into:
21 KB Swings 53/35
21 Burpees
15 KB Swings 53/35
15 Burpees
9 KB Swings 53/35
9 Burpees
STRENGTH
Barbell Cycling
15 Power Cleans
15 Jerks
12 Power Cleans
12 Jerks
9 Power Cleans
9 Jerks
* 155/105 – scale accordingly
WOD
10 EMOM
ODD – 5 Deadlifts 225/155
EVEN – 15 Box Jumps 24/20
COACHES CHOICE FOR CORE!!!
STRENGTH
Clean and Jerk Complex
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
* must hold the bar through out complex
WOD
FRAN
21-15-9 reps of:
– Thrusters @ 95 / 65 ( M / W )
– Pull-ups
B scale weight is: 75 / 45
C scale weight is: 65 / 35
STRENGTH
Back Squat – 3REP (80%)
WOD
4 minute AMRAP
30 bar over burpees
AMRAP Snatches 75/55
4 minute rest
4 minute AMRAP
20 bar over burpees
AMRAP Snatches 135/95
4 minute rest
4 minute AMRAP
10 bar over burpees
AMRAP Snatches 165/115
Total reps of snatches is what counts….
STRENGTH
1 REP MAX Bench Press (must have a partner to spot you)
WOD
For Time:
30 Walking lunges with Med Ball Overhead 20/14
30 Wall balls 20/14
400 m run/500m row
20 Walking lunges with Med Ball Overhead 20/14
20 Wall balls 20/14
400 m run/500m row
10 Walking lunges with Med Ball Overhead 20/14
10 Wall Balls 20/14
400 m run/500 m row
Barbell Conditioning
A. Teams of 3, Complete AMRAP 7:
50 Back Squats, 155/105
50 Back Squats, 205/145
AMRAP Back Squat in remaining time at 245/165 divide the work amongst your teammates as you see fit.
3 minute rest
B. Teams of 3, Complete AMRAP 7:
50 Push Press*, 135/95
50 Push Press*, 155/105
AMRAP Push Presses* in remaining time at 185/135
*Must be a Push Press, not Jerk. Divide the work amongst your teammates as you see fit
3 minute rest
C. Teams of 3, Complete AMRAP 7:
50 Power Cleans, 135/95
50 Power Cleans, 155/105
AMRAP Power Cleans in remaining time at 185/135. Divide the work amongst your teammates as you see fit
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com