053117
STRENGTH
Power Clean
3×3 @ 65%
Clean Pull
3×3 @ 75%
WOD
3 Rounds For Time:
500 meter row
12 deadlifts (body weight)
21 box jumps (24/20)
STRENGTH
Power Clean
3×3 @ 65%
Clean Pull
3×3 @ 75%
WOD
3 Rounds For Time:
500 meter row
12 deadlifts (body weight)
21 box jumps (24/20)
STRENGTH
Back Squat
3×3 @ 65%
WOD
16 min EMOM
ODD – 2 muscle ups + 4 HSPU + 8 KB Swings (53/35)
EVEN – REST
Scaled B – Chest To Bar
Scaled C – Pull Ups
STRENGTH
STRICT PRESS
5×5 @ 60%
WOD
5 RFT:
5 handstand push ups
25 wall balls 20/14
5 handstand push ups
STAMINA
10 rounds
30/25 cal row with 1 min rest
WOD
EMOM x 16:
– 12 KB Front Rack Lunges (53/35)
– 12 Deficit Push-ups (stacking plates)
– 12 DB Box Step-Ups (50/35) – Box Size (24/20)
– 50’s Plank Hold (elbows)
STRENGTH
Clean (Mid Thigh or from Hang)
4 @ 60%
4 @ 65%
4 @ 70%
3×3 @ 75%
WOD
[RFT] – 3 Rounds For Time of:
– 400 Meter Run
– 21 Kettlebell swings @ 53 lbs / 35 lbs ( M / W )
– 12 Pull-ups
STRENGTH
Back Squat
5 @ 79%
1 # 85%
5 @ 79%
1 @ 87%
5 @ 79%
1 @ 89%
WOD
EMOMx16:
Odd: 15 Wallballs (20/14)
Even: 6 Bar MU
* Scale B – Chest To Bar
* Scale C – Pull Ups
STRENGTH
Snatch (Mid-Thigh or from Hang)
4 @ 60%
4 @ 65%
4 @ 70%
3×3 @ 75%
WOD
For Time:
100 Double Unders (3:1)
50 Ab Mat Sit Ups
50 Over Head Squats (45/35)
50 Ab Mat Sit Ups
100 Double Unders (3:1)
STRENGTH
Front Squat
5 @ 77%
1 @ 83%
5 @ 77%
1 @ 85%
5 @ 77%
1 @ 87%
WOD
3 rounds for time:
400 meter run
21 burpees (6″ touch)
Stamina
1 mile time trial run
WOD – Fight Gone Bad
[AMRAP] As Many REPS As Possible:
3 Rounds (1 minute at each station)
– Max Reps Wall Balls @ 20/14
– Max Reps Sumo deadlift high-pull @ 75/55
– Max Reps Box Jump @ 24/20
– Max Reps Push-press @ 75/55
– Max Calories on Rowing Machine
– Rest 1 minute
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
STRENGTH
Clean (Mid-thigh or from Hang)
4 @ 60%
4 @ 65%
3×4 @ 70%
WOD – Angie
[RFT] – 1 Round For Time of:
– 100 Pull-ups
– 100 Push-ups
– 100 Sit-ups
– 100 Squats
Complete all reps of each exercise before moving to the next exercise.
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com