-Power snatch + 2 overhead squats: 4 sets w/ heavy weight
-Clean and jerk: 4×2 @ 86%
-Pendlay Rows: 4×15 w/ medium weight (use straps)
-Snatch high pulls: 3×6 w/ 100% of snatch weight
WOD:
3 RFT
10 BURPEE BAR MUSCLE UPS
20 FRONT SQUATS 155/105#
20 BOX JUMPS 24/20
Clean & jerk – 60% x 3 + 1 x 3
Snatch balance – 3 x 3
3xME DEFICIT STRICT HSPU MEN 1 45# PLATE WOMEN 25# PLATE INTO ME KIPPING DEFICIT HSPU
WOD
3RFT
7 MUSCLE UPS
14 power cleans 165/115#
21 burpees
-Pause front squat: 4×2 @ 86% (No belt, 2sec pause)
-Strict press: 5×3 @ 86%
-Seated good mornings: 3×10 (use low bar position, maintain neutral spine, sit on parallel height bench, spread feet wide)
-Incline dumbbell bench press: 4×10 w/ heavy weight
WOD:
25-20-15-10-5
Wall Ball, 30/20
Power Snatch, 95/65
Recovery day
Power clean + front squat + clean + jerk (3 sec pause in split)
– 3 setsHang snatch high-pull, flat footed – 3 x 4
Every 40 sec for 7 rounds
4 muscle ups or 7 c2b pull ups
Wod:
5RFT
10 POWER CLEANS 135/95#
10 BURPEES
-Pause back squats: 3×2 @ 84% (no belt, pause in bottom for 2sec)
-Squat lockouts: 3×5 w 90% of squat (set pins to roughly ¼ squat height, stand up and lockout quickly, descend and reset, use belt)
-Stone to shoulder: 2 sets of max rep in 60sec, alternate shoulders each rep, use heavy stone
-Russian KB swing; 2 sets max rep in 2mins, HEAVY as possible
Recovery day
“Golf”
Scored like Golf…Lowest Score wins
In teams of two:
2K Row Race
First team to get to 2K gets 1 pt. (Hole in One) and everyone else ends their row.
Remaining teams get 1 pt for every 10 meters not achieved towards 2K
The rest of the WOD objective is to complete it in the fewest possible number of sets. For example, if the WOD contains 10 Pull Ups and it takes you 5,3, and 2 reps to complete the 10, then your score would be 3. This WOD is not for time so you may rest in between sets but there is a 25:00 time cap for the entire 2nd part of the WOD.
Perform the following 8 movements in the fewest possible number of sets.
30 Squats
50 Dips (Ring/GHD/Parallettes)
30 Pull Ups
50 KB Swings (70#/53#)
30 Overhead Squats (45#/35#)
50 Knees to Elbows
30 Wall Balls (20/14#)
300 Rope Jumps (100 DU optional)
Snatch – 60% x 3 x 3
Snatch push press + overhead squat – 3 + 1 x 3
3xMe strict hspu + me kipping hspu
Every 40sec x 7 rounds 6 unbroken c2b pullups or 3 muscle ups
WOD:
6×200M SPRINTS
-Deadlift: 4×4 @ 84% (use double overhand grip w/ straps, no bounce, descend & reset)
-Partial deadlifts: 3×8 w/ 84% (set blocks or pins below knee, use straps)
– Dumbbell rows: 3×8 per arm w/ heavy dumbbells
-GHD: 3×7 w/ neutral spine
WOD:
Every other minute on the minute – 30 sec max effort row for meters and 30 push ups. Usethe remaining time to rest. Continue this until you cannot complete the 30 push ups
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com