CrossFit & Fitness Gym | North Seattle

From the Blog

WOD’S for April 26th – May 1st

Monday, 4/26
Every 2:00 x 3 sets
3 Power cleans + 1 Front squat
@60% of Power clean
Every 2:00 x 3 sets
2 Power cleans +1 Front squat
@70% of power clean
Every 2:00 x 3 sets
1 Power clean + 1 Front squat
@80% of power clean
WOD:
AMRAP 8
1 Power clean
At the heavy you did in complex
3-6-9-12-15….
Wall balls
20/14 14/10 10/6

Tuesday, 4/27
5 sets
Against a 2:30 running clock
20/15 Calories, Echo Fx:15/10
60 DU Fx:90 singles L: 60 singles
Max rep – Burpees
Rest 90 seconds

Wednesday, 4/28
Strict Press
Every :90 x 9 sets
8, 6, 4, 2, 2, 2, 4, 6, 8
WOD:
AMRAP 5
20 Double unders Fx:30 Singles
2 Single arm devil presses
DB load – 50/35 35/20 20/10

Thursday, 4/29
For Time
1000m row
50 Sit ups
25 Back squats @ 70% of 1RM
50 Sit ups
2000m row

Friday, 4/30
Snatch Complex
Every :90 x 8 Sets
2 Snatch lift-off Pause :02 +
Power Snatch
Build in weight
WOD:
10-9-8-7-6-5-4-3-2-1
Power snatches
1-2-3-4-5-6-7-8-9-10
Lateral bar burpees
Bar load – 75/55 55/45 45/35
9 minute time cap

Saturday, 5/1
Teams of two
Against a 20 minute clock
Teammates can break it up
DB step ups anyway
they choose, but must be 50-50.
Buy in: 100 Step ups 24/20 20/16
with single DB 50/35 35/20
-directly into-
AMRAP
35 Double unders Fx:70 Singles
5 HRPU
10 DB push press
5 reps on each arm.