092716
STAMINA
AMRAP 8
10 Toes to Bar
30 Double Unders (3:1 ratio)
WOD
3 RFT
10 Deadlifts 275/185
2 rope climbs
20 Ab mat sit ups with PVC
STAMINA
AMRAP 8
10 Toes to Bar
30 Double Unders (3:1 ratio)
WOD
3 RFT
10 Deadlifts 275/185
2 rope climbs
20 Ab mat sit ups with PVC
STRENGTH
EMOM X 8
2 overhead squats @ 70% (from the floor)
WOD
AMRAP 4
3 rounds
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
with remaining time max calories on the rower.
Rest 4 minutes
2 rounds
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
with remaining time max calories on the rower.
Rest 4 minutes
1 round
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
with remaining time max calories on the rower.
STRENGTH
EMOM X 8
1 Hang Power Snatch + 1 Power Snatch (70%)
WOD
6 RFT
8 thrusters 135/95
8 bar facing burpees
SKILL
Strict Pull Ups
6×7
Pistols
6×12 (6 per leg)
* try and superset these movements.
WOD
3 Rounds for time
400 meter run
21 KB snatches 53/35
12 Ring Dips
STRENGTH
Hang Snatch (Below the knee)
Every 2 minutes for 12 minutes
3 reps @ 70%
WOD
8 AMRAP
10 burpees
10 toes to bar
STRENGTH
Deadlift
3×3 @ 90%
WOD
For Time
80 double unders
80 air squats
800 meter run
400 meter plate run 45/25
40 KB swings 53/35
40 calorie row
STRENGTH
Bench Press
5×5 (heavier than last week)
WOD
12 AMRAP – Climb the ladder
3 – Sumo Deadlift High Pulls
3 – Chest To Bar Pull Ups
30’ft Handstand Walk
6,6, 9,9, 12, 12, etc until time expires
Scaled Versions
Pull ups
Wall walks (Nose and toes touch the wall – 3 per round)
STRENGTH
Back Squat
5×5 @ 78%
WOD
8 AMRAP
4 Cleans 155/105
4 Bar Muscle Ups
Scaled B – Chest To Bar Pull Ups
Scaled C – Pull Ups
STRENGTH
Snatch
2@ 60%
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
WOD
4 Rounds
AMRAP 3
Row 500/400 meters
Max burpee box jump overs 24/20
1 min rest
STRENGTH
Back Squat
5×5 @ 75%
WOD
Hand Stand Push Ups
15 HSPU
1 min rest
12 HSPU
:45 Sec rest
9 HSPU
:30 Sec rest
6 HSPU
:15 Sec rest
3 HSPU
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com