062817
STAMINA TRAINING
EMOM X 6
Minutes 1-3: 3 snatches 165/115
Minutes 4-6; 5 clean and jerks 165/115
WOD
AMRAP 7
Wall Balls (20/14)
– on the top of each minute you do 5 deadlifts 225/155.
– you start with 5 deadlifts.
STAMINA TRAINING
EMOM X 6
Minutes 1-3: 3 snatches 165/115
Minutes 4-6; 5 clean and jerks 165/115
WOD
AMRAP 7
Wall Balls (20/14)
– on the top of each minute you do 5 deadlifts 225/155.
– you start with 5 deadlifts.
STRENGTH
Back Squat
3×3 @ 70%
WOD
For Time
35 Calorie Row
800 meter run
30 KB Swings 53/35
20 Burpee 6″ touch
RX + 50/35 calorie on bike, 70/53 lb KB
STRENGTH
Power Snatch
3×2 @ 65%
Snatch Pull
3×3 @ 100%
WOD
AMRAP 15
60 Double Unders
30 Calorie Row
15 Overhead Squats 115/80
STRENGTH
Snatch
2 @ 60%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
2×1 @ 90%
WOD
25 min TIME CAP
30 Cal row
30 Box Jump Overs 24/20
30 Power Snatch 75/55
30 Toes To Bar
30 Power Snatches 75/55
30 Box Jump Overs 24/20
30 Cal Row
STRENGTH
1 REP Back SQUAT
WOD
6 RFT:
6 Front Rack Lunges 135/95
6 Power Cleans 135/95
20 Lateral Jumps Over Bar
200m Run
STRENGTH
Clean and Jerk
2+1 @ 60%
2+1 @ 70%
2+1 @ 75%
1 @ 80 %
1 @ 85%
2×1 @ 90%
WOD
[RFT] – 1 Round For Time of:
– 30 Snatches @ 135 lbs / 95 lbs ( M / W )
STRENGTH
3 Rep Power Clean (touch and go)
WOD
AMRAP 4:00:
400m Run (Row 500 meters)
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run, (Row 500 meters)
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run, (Row 500 meters)
5 Burpees Over Bar
Max Power Cleans (185/135)
STRENGTH
Front Squat
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
3×1 @ 85%
WOD
6 Rounds
13 Thrusters 95/65
14 Pull Ups
SKILL
Double Under Practice
if you are able to do them, try and get to 300 double unders with the least amount of burpees.
Each break in Double Unders is 5 burpees.
WOD
EMOMx20:
Odd: 15/12 Cal Row
Even: 6-10 HSPU
STRENGTH
Clean & Jerk
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95 + %
WOD – Nicole
[AMRAP] As Many completed Rounds As Possible in 20 minutes of:
– 400 Meter Run
– Max Rep Pull Ups (unbroken)
Keep track of your pull-ups on each round.
Your score is the total number of pull-ups during the WOD..
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com