Monday 1.14 Front Squats 12 minutes To build to a 8 rep max 2 Drop Sets 10% off of 8 rep max Every 3:00 8 reps WOD: AMRAP 8 10 Lateral bar hops 5 Hang power cleans 10 Alt. Front rack lunge steps Bar load – 95/65 75/55 65/45 Tuesday[…]
Read More »Monday 2.7 CrossFit Open 15.5 For Time 27-21-15-9 Thrusters Row [Calories} Bar load – 95/65 75/55 55/35 Tuesday 2.8 Bench Press Every 3:00 x 5 sets Set 1: 12 reps @ 60% Sets 2-4: 8 reps @ 70% Set 5: 6 reps @ 75% WOD: For Time 40/30 Calorie, Echo[…]
Read More »Monday 1.31 Dead Stop Front Squats Building to a 1 RM Every 2:00 x 6 Sets Set 1: 3 reps @ 50% Set 2: 3 reps @ 60% Set 3: 2 reps @ 70% Set 4: 1 rep @75% Set 5: 1 rep @ 80% Set 6: 1 rep @[…]
Read More »Monday 1.24 Cleans 10 Sets EMOM x 10 minutes 1 Clean lift-offs (:02 hold) + Clean Sets 1-3: 75% Sets 4-6: 80% Sets 7-8: 85% Sets 9-10: 90% WOD: AMRAP 10 5 Wall balls 30/20 20/14 14/10 3 Lateral bar burpees 1 Power clean 165/115 115/75 95/65 Tuesday 1.25 For[…]
Read More »Monday 1.17 Deadstop Front Squats Every minute x 10 sets 1 reps @ 80% WOD: 12-9-6-3 Power cleans Pull ups Fx: JPU Front squats Bar load – 135/95 115/75 95/65 Tuesday 1.18 AMRAP 20 Max calorie, row Every 5 minutes [starting at 0:00] 20 Burpees 50 Double unders Fx:100 Singles[…]
Read More »Monday 1.10 Push Press Every 2:30 X 5 sets Sets 1-3: 5 reps @ 75% Sets 4-5: 4 reps @ 80% WOD: For Time 5 Rounds 40 Double unders Fx:80 Singles 20 Sit ups 10 HSPU Fx: Pike Push up L: HRPU Tuesday 1.11 For Time 5 Rounds 15/10 Calories,[…]
Read More »Monday 1.3 Cleans 8 Sets Every 1:30 2 Clean lift-offs (:02 hold) + Clean Sets 1-3: 60% Sets 4-6: 65% Sets 7-8: 70% WOD: EMOM x 12 Minutes Min 1: 10/7 Calories, Echo Fx:7/4 + 3 touch & go power cleans @65% Min 2: 8 T2B Fx:V-ups L: SL V-ups[…]
Read More »Monday, 12/27 * SNOW CLOSURE Tuesday, 12/28 Back Squat 1RM Every 1:30 x 2 reps 50-55-60-65-70% Every 2:00 x 1 rep 75-80-85-90-95-100+% WOD: 5 minutes Max calories, Echo Wednesday, 12/29 Strict Press 1RM Every 1:30 x 2 reps 50-55-60-65-70% Every 2:00 x 1 rep 75-80-85-90-95-100+% WOD: For Time 8-12-16-12-8 Burpees[…]
Read More »Monday, 12/20 5 Sets ODD: 20/15 Calories, Echo Fx:15/10 Max reps – Burpees Rest 1:00 Even: 25/18 Calories, Row Fx:20/15 Max reps – Slam balls Rest 1:00 SB load – 40/30 30/20 20/10 Tuesday, 12/21 Strict Press Every 2:00 Sets 1 – 5 reps @ 70% Set 2 – 3[…]
Read More »Monday, 12/13 Snatch Every 1:30 x 5 sets Snatch lift-off + Snatch Every 1:30 x 5 sets Halting snatch deadlift + snatch Snatch from mid-thigh Every minute x 4 sets WOD: 2 Sets AMRAP 2 18/12 Calories, Echo Fx: 15/10 Max reps – power snatch 95/65 75/55 65/45 Rest 1[…]
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