022817
STRENGTH
Back Squat
3X3 @ 65%
HSPU
6 X 12
WOD
3 Rounds:
24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15 Burpee over bar
STRENGTH
Back Squat
3X3 @ 65%
HSPU
6 X 12
WOD
3 Rounds:
24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15 Burpee over bar
STRENGTH
Back Squat
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
WOD
EMOMx12:
Odd: 15 Power Snatch (75/55)
Even: 20 Wall Balls (20/14)
Skill
4 Rounds
Max Effort HSPU with 1 minute rest. (Max 20)
WOD
For Time
50 Calorie Row
100 Double Unders
1 mile run
100 Double Unders
50 Calorie Row
STRENGTH
Clean & Jerk
2+1 @ 60%
2+1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
2×1 @ 85%
WOD
Barbell Conditioning
AMRAP 3:
3 Power Cleans (135/95)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (175/125)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (205/145)
3 Front Squats
3 Push Jerks
STRENGTH
Front Squat
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
WOD
4RFT:
21 OHS (95/65)
12 Bar-Facing Burpees
STRENGTH
Snatch
2 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
2 x 1 @ 85%
WOD – Wittman
RFT – 7 Rounds For Time of:
– 15 Kettlebell Swings @ 53/35
– 15 Power Cleans @ 95/65
– 15 Box Jumps @ 24/20
STRENGTH
Front Squat
3 x 3 @ 65%
WOD
AMRAP 14 Min
75 wall balls 20/14
60 calorie row
45 1 arm KB Snatch 53/35
30 chest to bar pull ups
STRENGTH
Power Clean & Jerk
2 @ 60%
2 @ 65%
2 @ 70%
WOD
For Time
50 clean and jerks 135/95
*EMOM – 6 toes to bar/knees to elbow – starting with T2B/KTE
Run Conditioning
3 sets of:
6 x 200 meters :20 second rest
Rest 1 min after each completed set
* if you need to row, it will be 250 meters
WOD
[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
Heart Break Hotel
For Time
300 double unders (3:1 ratio)
250 KB Swings 53/35
200 Air Squats
150 Ab Mat Sit Ups
100 Hand Release Push Ups
50 1 arm KB Snatches 53/35
* Only 1 person working at a time.
* This is a partner WOD, however you can do this as an individual as long as you cut the reps in half.
And yes, I know it is only Tuesday and not Saturday…..
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com