062014
-Push press: 3×7 @ 60%
-Jumping back squat: 3×10 @ 50%
WOD:
21-15-9-6-3
Front rack lunge 95/65#
Push press
-Push press: 3×7 @ 60%
-Jumping back squat: 3×10 @ 50%
WOD:
21-15-9-6-3
Front rack lunge 95/65#
Push press
-Strict press: 5×4 @ 82%
21-15-9-6-3-reps
Db/kbsnatch 53/35
T2B
-Deadlift: 4×4 w/ 78% (no straps, pause below knee for 1sec on ascent. Don’t bounce reps, descend and reset)
Every 30sec for 6 min
3 power snatch @ 60%
Wod:
“Fran”
21-15-9 reps
Thrusters 95/65#
Pull ups
1rm Strict Press
EMOM 8
40 DBL UNDERS (even)
7 HSPU (odd)
WOD:
15 MIN AMRAP
20 KB SWINGS
20 LUNGES
200M RUN
Back Squat
50%×5
60%×3
70%×2
75%×1
80%×1
85%×amap
Wod:
10 RFT
5 hspu
11 power snatches 95/65#
Emom 12
Power Snatch
3@60%
Wod:
50 box jumps
50 goblet lunges
50 hr push ups
20 deadlifts 185/125#
50 hr push ups
50 goblet lunges
400m run
Bench Press
6 sets x 5 reps @ 70%
EMOM 8
EVEN: DBL UNDERS
ODD: 4 HSPU
WOD:
4×3 min amraps w/1 min rest between
10 ctb pull ups
15 shoulder to overhead 95/65#
10 t2b
Strength:
Power Clean
EMOM 12
3 reps @ 60%
WOD:
3 RFT
400m run
21 burpees
Back Squat
6 sets x 5 reps @ 70%
10 min handstand walk practice
Wod:
2 rounds:
25 Thrusters 45/35#
20 ctb pull ups
15 power snatches 95/65#
Shoulder Press
50%×5
60%×3
70%×2
75%×1
80%×amap
20 Rep Max Power Clean
Wod:
3 rounds for time:
400m run
30 kb swings
30 one arm overhead kb lunges (15 each arm)
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com