081817
STRENGTH
1 REP FRONT SQUAT
WOD
For Time
40-30-20-10
Box Jumps 30/24
80-60-40-20
Ab Mat Sit Ups
STRENGTH
1 REP FRONT SQUAT
WOD
For Time
40-30-20-10
Box Jumps 30/24
80-60-40-20
Ab Mat Sit Ups
Stamina – 100 Bar Facing Burpees
WOD
[AMRAP] – As Many REPS As Possible in 7 minutes:
– 10 Power snatches @ 75 lbs / 55 lbs ( M / W )
– 3 Bar Muscle-ups
SCALED & SCALED MASTERS & SCALED TEENS:
– 10 Power snatches @ 45 lbs / 35 lbs ( M / W )
– 5 Jumping Chest-to-Bar Pull-ups
MASTERS:
– 10 Power snatches @ 65 lbs / 45 lbs ( M / W )
– 5 Chest-to-Bar Pull-ups
TEENS:
– 10 Power snatches @ 65 lbs / 45 lbs ( M / W )
– 3 Bar Muscle-ups
STRENGTH
5 REP Bench PRESS
WOD
For Time
15-10-5
Kettle Bell Swing 53/35
Toes To Bar
800 meter medicine ball run 20/14
5-10-15
Kettle Bell Swing 53/35
Toes To Bar
STRENGTH
Back Squat
5×5 @ 85%
WOD
EMOM X 6
9 Thrusters 115/80
9 Chest To Bar Pull ups
STRENGTH
Power Clean
5×4 @ 80%
WOD
3 RFT:
500 Meter Row
400 Meter Run
rest 3:00 between rounds
STRENGTH
Push Press
5×4 @ 80%
WOD
3 RFT
400 meter run
15 HSPU
1 minute rest
STRENGTH
Back Squat
5×5 @ 83%
WOD
For Time:
30 Clean & Jerks (185/135)
STRENGTH
Snatch
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
3×1 @ 90%
WOD
3 RFT:
50 Air Squats
7 Muscle-Ups (Ring or Bar)
10 Hang Power Cleans (135/95)
STRENGTH
Front Squat
5×5 @ 80%
WOD
Fran
21-15-9
Thrusters 95/65
Pull ups
STRENGTH
Power Clean
5×3 @ 80%
Jerk
5×3 @ 75%
WOD
Ascending Ladder for 7 minutes
1 Power Clean (155/105) + 30 Double Unders
2 Power Cleans + 30 Double Unders
Add (1) power clean per round
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com