020916
STRENGTH
Front Squat 3×3
WOD
5 Rounds For Time:
20 KB Swings 53/35
200 meter run
20 KB Swings 53/35
30 Double Unders
STRENGTH
Front Squat 3×3
WOD
5 Rounds For Time:
20 KB Swings 53/35
200 meter run
20 KB Swings 53/35
30 Double Unders
STRENGTH
Work to a 1 REP SNATCH (power or squat)
WOD
7 MIN AMRAP
3-6-9-12-15-18 add 3 reps until time expires….
Thrusters (95/65)
30 Double Unders
Skill
60 CAL Row
KELLY – Hero WOD
5 Rounds For Time of:
– 400 Meter Run
– 30 Box Jumps @ 24″ / 20″
– 30 Wall Balls @ 20 lbs / 14 lbs
Team WOD Saturday
2 Person Team
BUY IN – 200 Double Under
20-18-16-14-12-10-8-6-4-2 Hang squat clean thrusters 135/95
200 meter run
CASH OUT – 100 Partner Sit Ups
* reduce reps of hang squat clean thrusters per round
* you can split the reps any way.
* runs are together with each partner holding the end of an elastic band.
STRENGTH
Back Squat 3×2
Front Squat 3×6
WOD
For Time:
4 Rounds
10 Shoulder To Over Head 135/95
10 Box Jump Overs
10 Burpees
Annie – 50-40-30-20-10
Double Unders
Ab Mat Sit Ups
WOD
Randy
75 Power Snatches 75/55
STRENGTH
10 minute EMOM – Thrusters – 3 reps every minute
WOD
For Time:
800 meter run or 1K row
30 Hang Power Cleans 135/95
30 Burpee over bar
30 Jumping air squats
800 meter run or 1K row
* feeling spicy weight 155/105
STRENGTH
SNATCH 3×2
WOD
3 Rounds for Time
20 burpees
20 back squats (from floor/no rack) 155/105
20 box jumps 24/20
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com