063016
Skill
EMOM x 10 – 2 HSPU per minute (add to HSPU per minute – 2,4,6,8,10,12,14,16,18,20)
WOD
7 Rounds For Time
7 burpee box jumps 24/20
28 double unders
Skill
EMOM x 10 – 2 HSPU per minute (add to HSPU per minute – 2,4,6,8,10,12,14,16,18,20)
WOD
7 Rounds For Time
7 burpee box jumps 24/20
28 double unders
STRENGTH
EMOM x 6 – 3 squat cleans @ 65%
EMOM x 6 – 3 squat snatches @ 65%
WOD
7 Rounds For Time
7 hang squat cleans 135/95
7 burpee over bar
7 chest to bar pull ups
STRENGTH
Bent Over Row – 5 rep MAX
WOD
5 Rounds For Time
21 wall balls 20/14
15 calorie row
9 toes to bar
STRENGTH
Snatch Pulls 5×2 @ 110%
WOD
[RFT] – 1 Round For Time of:
– 30 Snatches @ 135 lbs / 95 lbs ( M / W )
2k row or 1 mile run for skill work after you catch your breath from ISABEL.
STRENGTH
Coaches Choice
WOD
Team of 2:
100 Double Unders
100 KB Swings 53/35
100 Ab mat sit ups
100 Lunges with KB locked out over head (same weight as KB swings)
10 Rope climbs
Partner 1 does the WOD, while partner 2 is rowing 250 meter row. At the completion of the 250 meter row, partners MUST rotate.
STRENGTH
Front Squat – 5 rep max
Strict Press – 5 rep max
WOD – Baseline
1 Round For Time of:
– 500 Meter Row
– 40 Air Squats
– 30 Sit-ups
– 20 Push-ups
– 10 Pull-ups
CORE: 2 min cumulative L-sit hold
STAMINA
50-40-30-20-10 Calorie Row
:20 second rest between efforts
WOD
21-15-9
Power Cleans 135/95
Ring Dips
400 m run
STRENGTH
EMOM X 8 – 1 Squat clean @ 80%
EMOM X 8 – 1 Squat Snatch @ 80%
WOD
10 AMRAP
2-4-6-8, etc….
KB/DB Snatch 53/35
Hand stand Push Ups
STAMINA
42-30-18 reps for time
Ab mat sit ups
Supermans
Calorie Row
WOD
3 RFT
400 m run
12 deadlifts 275/185
21 box jumps 24/20
STRENGTH
Bench Press – 1 REP MAX
WOD
GHOST
6 Rounds of
1 min of calorie row
1 min of burpees
1 min of double unders
1 min of REST
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com