102317
STRENGTH
Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%
WOD
Isabel
30 Power Snatches 135/95
Accessory
20 x 3 – strict pull ups
STRENGTH
Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%
WOD
Isabel
30 Power Snatches 135/95
Accessory
20 x 3 – strict pull ups
STRENGTH
0-10 minutes
Find 1 Rep Push Press
10-20 Minutes
Find 1 Rep Split Jerk
WOD
100 Burpee Box Jump Overs 24/20
1 minute on, 1 minute off
WOD
5 Rounds for Time
8 Deadlifts 185/135
25 Double Unders
8 Power Cleans 185/135
25 Double Unders
8 Shoulder to Overhead 185/135
25 Double Unders
* scale accordingly.
* the limiting factor will be the shoulder to over head.
* this is meant to be heavy.
STAMINA
100 Calories row for time
WOD
For Time
21-15-9
Squat Cleans 135/95
Ring Dips
* if you attended yesterday’s WOD, you have the option to do power cleans.
STRENGTH
Back Squat
4×4 @ 70%
WOD
3 Rounds
500 meter row
12 deadlifts 275/185
21 box jumps 30/24
STRENGTH
Push Press
5 Rep Max
WOD
5 Rounds
200 meter run
30 Double Unders
9 Hang Squat Cleans 115/80
STRENGTH
Barbell Cycling
10 Power Snatches @50%
8 Power Snatches @ 60%
6 Power Snatches @ 70%
4 Power Snatches @ 80%
2 Power Snatches @ 90%
WOD
5 min to complete x 4 rounds.
400 meter run (500 meter row)
21 KB Swings 53/35
12 pull ups
* The faster you work, the longer break you get. If you have not completed the reps at the 5 minute mark, you start over.
* Each round is a sprint.
STRENGTH
Deadlift
5×1 @ 75-80%
WOD
Mid-Line Madness
21-18-15-12-9
Weighted Ab-Mat Sit Ups 25/15
Superman with PVC hold (seconds)
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com