051016
STRENGTH
EMOM x 10 – 1 SQUAT Snatch @ 80%
2 min rest
3 rounds for time
20 thrusters 95/65
1 minute rest after each set
WOD
1 Mile run/2k row
STRENGTH
EMOM x 10 – 1 SQUAT Snatch @ 80%
2 min rest
3 rounds for time
20 thrusters 95/65
1 minute rest after each set
WOD
1 Mile run/2k row
STRENGTH
Back Squat 5×5 (65%)
WOD
For Time
15 Clean and Jerks 135/95
400 meter run
10 Clean and Jerks 135/95
400 meter run
5 Clean and Jerks 135/95
400 meter run
Endurance/Stamina
1 mile run or 2K row
WOD
For Time
40 Wall Balls 20/14
30 Box Jumps 24/20
20 Toes To Bar
10 Power Cleans 185/135
20 Toes To Bar
30 Box Jumps 24/20
40 Wall Balls 20/14
Team WOD
Teams of 3
100 Calorie Row
100 Lateral Barbell Burpees
100 Power Cleans (135/95)
100 Toes to Bar
100 Push Jerks (135/95)
100 Lateral Barbell Burpees
100 Calorie Row
STRENGTH
Power Clean + Hang Squat clean + Jerk
WOD
3 Rounds For Time of:
– 400 Meter Run
– 21 Kettlebell swings @ 53 lbs / 35 lbs ( M / W )
– 12 Pull-ups
or FAT HELEN
3 rounds for time
400 meter run
21 KB swings 70/53
12 Chest To Bar
Active Rest
3 Rounds For Time
1000 meter row
800 meter run
rest 3 minutes between rounds
CORE
100 AB Mat Sit Ups
100 Russian Twist (50 per side)
STRENGTH
Barbell Conditioning
3×8 UNBROKEN Power Cleans 155/105
3×12 UNBROKEN Power Cleans 135/95
rest as needed
WOD
5 Rounds for Time
75 Double Unders
30 second rest
3:1 ratio if you can’t do double unders
STRENGTH
EMOM x 10 – 2 Power Snatches @ 80%
WOD
Two 5 min AMRAP’s
5 Ring dips
15 Toes To Bar
20 Double Unders
Rest 2:30 minutes and Repeat
STRENGTH
Back Squat 3×10 @ 70%
WOD
For Time
21-15-9-15-21
Calorie Row
Thrusters (75/55)
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com