050117
STRENGTH
Overhead Squat
3×3 @ 65%
WOD
3 Rounds For Time
10 Front Squats 185/135
20 Chest To Bar Pull Ups
50 Double Unders
STRENGTH
Overhead Squat
3×3 @ 65%
WOD
3 Rounds For Time
10 Front Squats 185/135
20 Chest To Bar Pull Ups
50 Double Unders
STRENGTH
1 REP JERK (Push/Split)
WOD
For Time
30-20-10
Thrusters 65/45
Toes to Bar
STRENGTH
1 REP Power Clean + Front Squat
WOD
LUCY
5 Rounds
5 pull ups
10 burpees
400 meter run
STRENGTH
Back Squat
5×5 @ 80%
WOD
3 RFT
400 meter run
10 Clean and Jerks 155/105
20 Pull Ups
STRENGTH
1 rep power snatch + OHS
WOD
EMOM x 10
odd – 15 OHS 95/65
even – 20 ab mat sit ups
STRENGTH
Power Clean + Front Squats
2+3 @ 60%
2+3 @ 65%
2+3 @ 70%
2×2+3 @75%
* percentages are off your power clean.
WOD
4 Rounds
21/18 Cal Row
18 Thrusters 65/45
15 Pull Ups
Stamina
Annie
50-40-30-20-10
Double Unders
Ab mat sit ups
WOD
3 Rounds for Time:
500 meter row
400 meter run
3 minute rest
STRENGTH
Power Snatch + Overhead Squat
2+3 @ 60%
2+3 @ 65%
2+3 @ 70%
2 + 2+3 @ 75%
WOD
For Time:
27-21-15-9
Power Snatch 75/55
Wall Balls 20/14
Cal Row
STRENGTH
Front Squat
5 @ 60%
5 @ 65%
3×5 @ 70%
WOD
For time:
500m Row
15 Pull ups
500m Row
200 m run
500m Row
30 Front Squats (155/105)
500m Row
Gymnastic Practice
3 rounds not for time:
3 pull ups, 2 chest to bar, 1 bar muscle up
WOD
For Time
100 Wallballs (20/14)
75 Medball Sit ups (20/14)
50 Calorie Row
25 HSPU
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com