041217
STRENGTH
Power Clean + Front Squat
2+2 @ 60%
2+2 @ 65%
2+2 @ 70%
2×2+2 @ 75%
WOD
For Time
3 rounds
500 meter row
12 deadlifts (body weight)
21 box jumps (24/20)
STRENGTH
Power Clean + Front Squat
2+2 @ 60%
2+2 @ 65%
2+2 @ 70%
2×2+2 @ 75%
WOD
For Time
3 rounds
500 meter row
12 deadlifts (body weight)
21 box jumps (24/20)
STRENGTH
Back Squat
5 @ 60%
5 @ 70%
3×5 @ 75%
WOD
EMOM x 10:
5 Bar Burpees + 5 Thrusters (115/80)
STRENGTH
Power Snatch + Overhead squat
2+2 @ 60%
2+2 @ 65%
2+2 @ 70%
2 x 2+2 @75
WOD
12 min EMOM
Min 1: 1 Round of Cindy (5 pull ups, 10 push ups, 15 air squats)
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95)
STRENGTH
1 REP Bench Press
WOD
3 RFT:
15 Burpee Box Jump Overs, 24/20
12 Power Cleans, 185/135
9 Handstand Push Ups
Gymnastics – 10 minutes
Handstand Push Up Practice
or Handstand Walking
WOD
5 rounds for time of:
Run, 400 m
20 Alternating 1 arm KB Snatches 53/35
STRENGTH
1 rep DEADLIFT
WOD
[AMRAP] As Many Rounds As Possible in 20 minutes of:
– 5 Pull-ups
– 10 Push-ups
– 15 Air Squats
Your score is the number of COMPLETED rounds.
STAMINA
EMOMx21:
Min 1: 150m Run
Min 2: 10 Power Snatches (115/75)
Min 3: 10 HSPU
WOD
For time:
Buy-in: 50/35 Calorie Row
5 Rounds:
10 Burpees
10 TTB
Buy-out: 50/35 Calorie Row
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com