083116
STRENGTH
Work up to a heavy complex of:
1 high hang snatch pull + 1 hang squat snatch
SKILL
7 rounds
1 strict pull up + 3 kipping pull ups
STRENGTH
Work up to a heavy complex of:
1 high hang snatch pull + 1 hang squat snatch
SKILL
7 rounds
1 strict pull up + 3 kipping pull ups
STRENGTH
Back Squat 4X6 (70%)
WOD
7 min AMRAP
Burpee with a 6″ touch
STRENGTH
1 Rep Clean with a 1″ pause off the floor
WOD
For Time
7 Rounds
14 KB Swings 53/35
21 Wall Balls
15 minute time cap!
WOD
For Time
30 Power Snatches 75/55
45 Bar Facing Burpees
60 Thrusters 75/55
45 Bar Facing Burpees
30 Power Snatches 75/55
WOD
2 Person Team
For Time
Complete as a 2 person team
60 Burpee Chest To Bar Pull Ups
50 Deadlifts 275/185
40 Hand Stand Push Ups
30 Calorie Row
20 Lunges with 45 lb plate over head (each partner does 20)
10 Bar/Ring Muscle Ups
SKILL
200 Double Unders
rest 1 minute
100 Double Unders
WOD – Diane
[RFT] – Rounds of 21-15-9 reps of:
– Deadlift @ 225 / 155 ( M / W )
– Handstand Push-ups
B scale for weight is: 185 / 135
C scale for weight is: 155 / 105
STRENGTH
Clean and Double Jerk 4×2 @ 60% of your clean and jerk
WOD
21-15-9
Toes To Bar
Calorie Row
STRENGTH
Front Squat 3×2 @ 85%
WOD
For Time
10 squat cleans 135/95
50 ab mat sit ups
8 squat cleans 135/95
40 ab mat sit ups
6 squat cleans 135/95
30 ab mat sit ups
4 squat cleans 135/95
20 ab mat sit ups
2 squat cleans 135/95
20 ab mat sit ups
SKILL
12 EMOM
5-8 CTB/Pull Ups
WOD
For Time
25 Power Snatches 115/75
50 Calorie Row
25 Power Snatches 115/75
STRENGTH
Power Snatch + Hang Snatch
5×1 @ 65%
WOD
20 Minute AMRAP
15 Calorie Row
15 Box Jump Overs
15 KB Goblet Squats 53/35
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com