060916
Active Rest Day
5k run or 5k row
Active Rest Day
5k run or 5k row
STRENGTH
EMOM x 10 – 3 Squat Snatch (70%)
Snatch Pulls 2×2 @ 110%
WOD
For Time
Handstand Push Ups – 10-8-6-4-2
Back Squats – 5-4-3-2-1 (185/135)
* from the floor
STRENGTH
Push Press 8 sets of 2 reps (8×2 @ 80%)
WOD
3 Rounds for Time:
40 air squats
20 hang squat cleans 95/65
STRENGTH
Back Squat – 3 REP max
WOD
6 Round – 2 minutes each round
100 meter sprint + max rep power cleans 185/135
1 minute rest between rounds.
* power cleans are the reps that count
STRENGTH
Coaches Choice
WOD
4 person team WOD
Station 1: 2k ROW
Partner 1 row while Partner 2 holds a deadlift 95/65 at the top. Switch when need. Bar doesn’t touch the floor until the row is complete.
Station 2: 200 Hand Release Push Ups (HRPU)
Partner 3 does HRPU as the Partner 4 hangs from the pull up bar. Partners MUST switch every time anyone drops from the pull up bar.
5 min REST (Mandatory)
TEAM ANNIE
2 team mates – 1 working at a time:
100-80-60-40-20 (Double Unders and Sit Ups)
TEAM FRAN
2 team mates – 1 working at a time:
42-30-18 (Thrusters 95/65 and pull ups)
STRENGTH
Front Squat 3×3 (80-85%)
WOD
1000 meter row (buy in)
then 3 rounds of:
10 clean and jerks 135/95
10 chest to bar pull ups
10 burpees
then 1000 meter run (cash out)
STRENGTH
5×5 Back Rack Split Jerk (use overhead squat grip)
WOD
For Time
75 wall balls 20/14
50 toes to bar
50 wall balls 20/14
25 toes to bar
Stamina Builder
EMOM X 8
odd – 20 deadlifts 185/115
even – 50 double unders
WOD
3 rounds for time:
21 – calorie row
15 – power cleans 155/105
9 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