033117
STAMINA
60 CAL ROW FOR TIME
WOD
15 Minute Time Cap
25 deadlifts
25 power cleans
25 shoulder to overhead
25 front squats
25 thrusters
Workout starts with and every minute on the minute; 3 burpees
RX 95/65
RX + 115/75
STAMINA
60 CAL ROW FOR TIME
WOD
15 Minute Time Cap
25 deadlifts
25 power cleans
25 shoulder to overhead
25 front squats
25 thrusters
Workout starts with and every minute on the minute; 3 burpees
RX 95/65
RX + 115/75
STRENGTH
Clean & Jerk
2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
WOD
3 RFT:
21 Calorie Row
15 Box Jump Overs 24/20
9 Burpees
ANGIE
For Time:
– 100 Pull-ups
– 100 Push-ups (hand release)
– 100 Ab mat Sit-ups
– 100 Air Squats
Complete all reps of each exercise before moving to the next exercise.
Stamina Conditioning
EMOMx6:
15 med ball squat cleans (20/14)
WOD
For Time
25-20-15-10-5 of: Hang Power Snatches (75/55)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders (3:1 ratio)
STRENGTH
Back Squat
3×4 @ 80%
WOD
AMRAP 13:
15 Deadlifts (135/95)
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters
STRENGTH
Front Squat
3×4 @80%
WOD
Conditioning
2,000m Easy Row, directly into…
1 Mile Easy Run, directly into…
EMOMx5:
10/8 Calorie Row + 3 Kipping HSPU
Row Conditioning
30 Calories
Rest :30
20 Calories
Rest :20
10 Calories
Rest :10
20 Calories
:20 rest
30 Calories
WOD
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5 Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
STRENGTH
Power Clean & Jerk
2 @ 60%
2 @ 65%
3×2 @ 70%
WOD – Krisabel
10 Rounds
3 Snatches (135/95) – Power or Squat
15 Wall Balls 20/14
STRENGTH
Power Snatch
2 @ 60%
2 @ 65%
3×2 @ 70%
2 @ 75%
WOD
5 Rounds
21 Calorie Row
15 Wallballs (20/14)
9 Deadlifts (185/135)
STRENGTH
Back Squat 3×4 @ 80%
WOD – DT
[RFT] – 5 Rounds For Time of:
– 12 Deadlifts @ 155/105lbs
– 9 Hang Power Cleans @ 155/105lbs
– 6 Push Press @ 155/105lbs
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com