CrossFit & Fitness Gym | North Seattle

From the Blog

WODS for July 5th – 10th

Monday, 7/5
Snatch
Every 1:30 x 2 sets
High hang snatch x 2 reps @ 50%
Every 1:30 x 2 sets
Hang snatch x 1 rep @ 60%
Every 1:30 x 2 sets
Snatch lift-off (:02 pause) +
snatch x 1 rep @ 65%
Every 1:30 x 5 sets
Snatch x 1 rep
70% – 75% – 80% – 85% – 85+%
WOD:
For Time
2 Sets
12 OH Squats
9 Hang snatches
6 Lateral bar burpees
Rest :90 seconds
Bar load – 95/65 75/55 55/35

Tuesday, 7/6
For time
5 Sets
Every 6:00 minutes
20/15 Calories, echo Fx: 15/10
20 DB Front rack lunges
20/15 Calories, row FX: 15/10

Wednesday, 7/7
Strict Press
Every 2:00
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 65-70%
Set 5: 7 reps @ 65-70%
Set 6: 7 reps @ 65-70%
WOD:
AMRAP 10
20 Lateral bar hops
10 S2OH
100m run
Bar load – 115/75 95/65 75/55

Thursday, 7/8
For Time:
6 Sets
Every 4:00
12 Pull ups Fx: JPU/Inv. row
21 KB Swings
400m run Fx: 300m L:200m
KB load – 53/35 44/26 35/18

Friday, 7/9
Back Squat
Every 2:00
Set 1: 8 reps @ 60%
Se t2: 5 Reps @ 70%
Set 3: 3 reps @ 85%
Set 4: 1 rep @ 90%
Set 5: 4-5 reps @ 80%
Set 6: 4-5 reps @ 80%
WOD:
AMRAP 12
30 Double unders Fx:60 Singles
15/10 Calories, Row Fx:12/7
15 Wall balls
WB load – 20/14 14/10 10/6

Saturday, 7/10
Teams of 2
For Time
20 minute time cap
60 Clean & Jerks
Sub Movement: slam ball
800m run (together)
40 Deadlifts
400m run (together)
100 burpees
Bar load – 135/95 95/65 75/55