073117
STRENGTH
Back Squat
5×5 @ 80%
WOD
5 Rounds For Time
400 meter run
15 Power Snatches 75/55
STRENGTH
Back Squat
5×5 @ 80%
WOD
5 Rounds For Time
400 meter run
15 Power Snatches 75/55
STRENGTH
Clean and Jerk
2 @ 60%
2 @ 65%
2 @ 70%
5 x 1 @ 75%
WOD
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
STRENGTH
Back Squat
5×3 @ 75%
WOD
AMRAP 9:
6 Strict Pull-Ups
9 Front Squats (135/95) – off the floor
Scaled B – kipping
Scaled C – band
STRENGTH
Power Clean
3×3 @ 70%
WOD
For Time
21-15-9
Overhead Squats 95/65
Sumo Deadlift High Pulls 95/65
STRENGTH
Power Snatch
3×3 @ 70%
WOD
For Time
21-15-9:
DB Snatches (50/35)
Calorie Row
…Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups
STRENGTH
Overhead Squats
3×3 @ 70%
WOD
AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Row Time Remaining
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Row Time Remaining
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Row Time Remaining
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
STRENGTH
Front Squat
5×4 @ 78%
WOD
“Jack”
20 min AMRAP
10 Push Press 115/80
10 KB Swings 53/35
10 Box Jumps 24/20
STRENGTH
Power Clean
3×3 @ 75%
2×2 @ 80%
WOD
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees
STRENGTH
Snatch
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3×3 @ 80%
Skill Work
For Time
18 HSPU
rest 1 min
15 HSPU
rest :45
15 HSPU
rest :30
12 HSPU
rest :15
9 HSPU
*doesn’t have to be unbroken
STRENGTH
Back Squat
6×5 @ 78%
WOD
For Time
27-21-15-9
Calorie Row
KB Swing 53/35
Overhead Squats 75/55
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com