013117
Stamina Training
EMOM X 12
ODD: 50 double unders
EVEN: 12 HSPU
WOD
21-15-9
Wall Balls 20/14
Hand Release Push Ups
Power Snatches 95/65
Box Jump Overs 24/20
Kettle Bell Swings 53/35
Stamina Training
EMOM X 12
ODD: 50 double unders
EVEN: 12 HSPU
WOD
21-15-9
Wall Balls 20/14
Hand Release Push Ups
Power Snatches 95/65
Box Jump Overs 24/20
Kettle Bell Swings 53/35
STRENGTH
Front Squat
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
2 @ 85%
3 x 1 @ 90%
WOD
Fran
21-15-9
Thrusters 95/65
Pull Ups
* 10 minute time cap
STRENGTH
Bench Press – 3×10
WOD – Open 11.5
[AMRAP] – As Many REPS As Possible in 20 minutes of:
– 5 Power cleans @ 145 lbs / 100 lbs ( M / W )
– 10 Toes-to-Bar
– 15 Wall Balls @ 20 lbs to 10′ / 14 lbs to 9′
Masters: (55+ years old)
– 5 Power cleans @ 130lbs / 70 lbs ( M / W )
– 10 Toes-to-Bar
– 15 Wall Balls @ 20 lbs to 9′ / 10 lbs to 9′
STRENGTH
Clean & Jerk
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
2×1 @ 80%
Clean Pull
3 @ 95%
4×3 @ 100%
WOD
For Time
21-18-15-12-9-6
HSPU
Double Unders (3:1)
STRENGTH
Back Squat
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
2×2 @ 90%
WOD
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65)
Even: 6 TTB + 6 Thrusters (95/65)
STRENGTH
Snatch
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90
2×1 @ 80%
Snatch Pull
3 @ 95%
4×3 @ 100%
WOD
3 RFT:
30 Power Cleans (135/95)
30 Wallballs (20/14)
STRENGTH
Front Squat
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 80%
4×3 @ 85%
WOD
Burner Conditioning
5RFT:
10 1-Arm DB/KB Snatch (53/35)
10 Box Jump-overs (24/20)
STAMINA
18 minutes of one of the following:
– run
– bike
– row
WOD
EMOM x 15
Min 1 – 50′ OH walking lunge (95/65)
Min 2 – max CTB/Bar Muscle Ups in :40
Min 3 – 50 double unders
Barbell Conditioning
6 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
STRENGTH
Clean and Jerk
2 @ 60%
2 @ 65%
2 @ 70%
Clean Pulls
3×3 @ 80%
WOD
For Time
10 rounds
40 double unders (3:1 ratio)
15 burpees
7 deadlifts (315/225)
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com