STRENGTH
Front Squat
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
2×1 @ 90%
WOD
Conditioning
AMRAP 4:
27 Hang Power Cleans (135/95)
27 Wallballs (20/14)
27 Calorie Row
Rest 4:00
AMRAP 4:
21 Hang Power Cleans (135/95)
21 Wallballs (20/14)
21 Calorie Row
Rest 4:00
AMRAP 4:
15 Hang Power Cleans (135/95)
15 Wallballs (20/14)
15 Calorie Row
STRENGTH
Snatch
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95-105%
WOD
AMRAP 18:
18/12 Calorie Row
15 Box Jump Overs (24/20)
12 TTB
9 DB/KB Front Squats (50/35) (53/35)
STRENGTH
Front Squat
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2×2 @ 85%
WOD
12 min AMRAP
10 Hang Squat Cleans 135/95
10 Back Rack Reverse Lunge 135/95
20 Chest To Bar Pull Ups
* must alternate each leg for the lunges.
SKILL WORK
Double Under Practice – if you have double unders, do 300 for time.
WOD
Wall Balls
5-10-15-20-25-30
200 meter run after each set.
STRENGTH
Clean & Jerk
1 @ 60%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
2×1 @ 80%
WOD
[RFT] – 1 Round For Time of:
– 30 Clean & Jerk @ 135 lbs / 95 lbs ( M / W )
STRENGTH
Snatch
3×3 at 70%
3×2 at 75%
3×1 at 80%
Snatch Grip Deadlift (pause at pockets)
3×2 at 110%
WOD
3 RFT:
600m Run (edge of Safeway after the 400 meter mark)
16 Deadlifts (225/155)
60 Double Unders (3:1)
STRENGTH
Front Squat
3×3 @ 65%
WOD
For Time
500 meter row
25 Power Snatches 75/55
400 meter row
20 Power Snatches 75/55
300 meter row
15 Power Snatches 75/55
200 meter row
10 Power Snatches 75/55
100 meter row
5 Power Snatches 75/55
STRENGTH
Snatch
2 @ 60%
2 @ 65%
2 @ 70%
2×2 @ 75%
WOD
4 Rounds:
21/15 Calorie Row
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com