Strength
Every :90 for 8 rds
Back Squat
3 @ 75%
MetCon
5Rds
5- Box Jumps 30/24
5- Pwr Snatch 95/65
5- SDLHP 95/65
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Strength/ Skill 5:00 EMOM 4 Strict Pull ups or 4 L or Wghtd-Pull ups MetCon 12:00 AMRAP 5- HSPU 10- Pull ups 14- Pistols |
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(4/10/14) “Jack” 20 min AMRAP 10- Push Press (115/75#) 10- KBS (50/35#) 10- Box Jumps (24/20) |
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10 Rds every :90 3 Pos Clean + Jerk 1- High Hang 2- Low hang 3- Floor 1- Jerk 50-60% 1RM 5 Rds Run 200m 7 SDLHP 15 OHS 95/65 |
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CrossFit Total 15:00 ea to find 1RM Dead Lift Squat Strict Press |
Score is total weight.
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Benchmark Endurance Wod 1000m Row 50 Air Squats 25 Russian KBS 50/35 50 Air Squats 25 Russian KBS 50/35 15:00 Cap Buyout 3 x 10 Evil Wheels 3 x 10 Atomic Sit ups |
Team Wod
5K Row- 2:00 rotation
100 KBS 50/35- Sets of 10
100 Wall Balls- Sets of 10
100 SDLHP 50/35- Sets of 10
For time, 30 - 20 - 10 of:
Parallette Pushups
Double Unders
Toes-to-bar
10:00 cap
Row
1000m
800m
600m
Rest as needed between rows. Hold same pace for all 3 rows.
Strength:
7 x 2 Power Clean @ 80%
MetCon
3 Rds
10- Pwr Cln 135#/95#
10- Box Jumps
300m Run
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Every 4:00 for 20:00 Dead Lift x 4 @ 70% 1RM 20- Wall Balls
15:00 EMOM 1:00- 10 Sit ups 10 SDLHP 50/35 2:00- 10 Sit ups 10 Goblet Squats 3:00- 10 Sit ups 10 KBS 50/35 |
3 x :30 Hollow hold
3 x :30 Superman hold (w/PVC)
5 Rds 3:00 work/ 3:00 Rest
Ascending ladder
3.6.9….
Pull ups
Push ups
Squats
Start next work round where you finished last.
Run 200m during 3:00 rest.
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6/13 Teams of 3: 63/45/27 Row for Calories Thrusters 65/45 Med Ball Cleans SDHP’s 50/35 Wall Ball Burpees |
Reps must be divided evenly
Front Squat AHAP
3x7
3x5
3x1
Strict Press AHAP
3x7
3x5
3x1
10 Rds for time
3 Muscle Ups
4 Power Cleans 155/105
5 HSPU
Plank it Out
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6/9 Test “No Matter What” Exercise Bench Press 5 x 3,2,1 @ 75% 1RM
15:00 AFAP 3 Person teams |
50M Farmers Carry- Water Jugs
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Strength: Dead Lift 5:00 EMOM 8 reps @ 55% 1RM MetCon: 4:00 AMRAP Thrusters 135/95 Rest 4:00 4:00 AMRAP |
Thrusters 135/95
Track wod at old high school track.
Start time 7:30am. BYOW
(6/6/14)
12 min AMRAP 3,6,9,12,etc
Hang Power Clean 115/75
TTB
Burpee
Skill: Muscle UP/HSPU
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3 X 10 Evil Wheels 3 x 10 Get Up Sit ups 35#/20# (ea. side) 3 RDS 15 Wall Balls 20#/14# 200m Run |
15 Bench Press 135#/95#
(6/10/14)
21 min AMRAP
Run 400
50 box jump overs 24/20
50 Wall Balls
50 Push Ups
50 wall balls
50 box jump overs
Run 400m
Post WOD: Mobility work
Please refer to my Coach's blog for an explanation of upcoming programming this month. Kelly
This month you will begin to see repeat wods from last year. Repeat wods will contain the date the wod was last performed in parentheses. I have tried to choose wods that stood out to me, based mostly on athlete feedback. If there is a wod you would like to see again, please submit it to me. Programming repeat wods allows you to compare your performance from the last time you completed a particular wod. Perhaps you scaled last time. If so, then your goal this time would either be to go Rx or reduce the amount of scaling.
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Every 3 min for 15 min Back Squat x 5 8 Burpees after every set Finish with: Carry something “heavy” for 400m |
This can be anything that qualifies as “heavy” for you. A plate, kettlebell(s), a person, sandbags, anything.
Please refer to my Coach's blog for an explanation of upcoming programming this month. Kelly
http://www.tri-lakescrossfit.com/index.php/our-coaches/kelly-lewis/item/336-repeat-wods