Teams of 2
800M run (400m run each)
15-12-9 squat cleans @ 155/105#
100m sled drag between each set of squat cleans, each member of the team needs to do 15-12-9 reps of squat cleans
After all Sets of squat cleans are done:
50 burpees over your partner (50 total)
Power snatch
EMOM 10
5 @ 60%
WOD:
1k row
30 shoulder to overhead 135/95#
Run 800m
CORE:
20 RUSSIAN TWIST
15 SUPERMANS
X 3 rounds
Bench: 5 sets of 10 reps @ 60%
Skill: Snatch balance practice
WOD:
5 rounds for time
10 T2B
10 WALL BALLS 20/14
10 POWER CLEANS 135/95
10 BOX JUMPS 24/20
A couple announcements. The Friday night 630 class will be a OPEN WOD strategy and technique class. We will go over the open wod and come up with the best strategy to attack these next 3. If you have a water bottle, silverware, dish or anything in the dish rack or sink in the gym can you please take it home with you, I will be throwing some things out on Friday. Thanks and keep up the hard work!
STRENGTH: 1RM DEADLIFT
METCON
“Deck of Cards”
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats
The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.
15 min to establish 1rm Snatch
wod:
“HELEN”
3 RFT
400M RUN
21 KB SWINGS
12 PULL UPS
CORE:
12 TGU HEAVY
competition stance deadlift: 80% x 4-8 reps x 2-3
sets
2. Block pull: 85% x 2-3 reps x 2 sets
“Open 12.3″
AMRAP 18 min
15 Box Jumps, 24/20
12 Shoulder to Overhead, 115/75
9 TTB
Teams of 3: 30 min amrap:
You will go head to head with another team (choose your opponet wisely)
Athlete 1
: row 1k
Athletes 2 & 3 will do helen for an amrap ( broken up as you want),
Your score is the amount of rounds of helen you do
1. competition stance deadlift: 65% x 3 reps x 8 sets
2. Block pull: 70% x 5 reps x 2 sets
Wod:
15-12-9-6-3 reps for time of:
Chest to bar pull-up
135 pound Clean and jerk
Push-up
Core: 30 plate sit ups
http://m.youtube.com/watch?v=Laa7BJHJWrw
Strength: 5×6-8 weighted chin ups
Bear complex X 2 reps (Choose a challenging weight)
100M shuttle run(50M down and 50M back)
Rest 2 minutes. Repeat x 6 rounds.
Core: 2 min amrap russian twists
The Juggernaut training seminar will be from 530-730. Im sorry for the confusion. Those of you whom have already signed up are all good!
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com