Friday, January 16
Strength-Bench Press Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM (add 5# to previous week) WOD - 10 min AMRAP RX 7 Clapping Push-Ups 1 Legless Rope Climb 7 Ring Dips L2 7 Perfect Push-Ups 1 Rope Climb 7 Banded Ring Dips L1 7 Modified Push-Ups 3 Rope Pulls 7 Tricep Dips
0 Comments
Thursday, January 15
Skill - GOAT WORK WOD - For Time Rx 200 DU 100 Air squats 80 Burpees 60 Box Jump 24" 40 C2B Pull-ups 20 HSPU (no mat) 10 Muscle ups L2 100 DU 100 Air squats 80 Burpees 60 Box Jump 20" 40 Pull-ups 20 HSPU (1 mat) 10 Ring Rows L1 50 DU progression 50 Air squats 40 Burpees 30 Box Jumps or Step ups 12" 20 Jump or banded strict pull-ups 10 HSPU (2 mats or modified) 10 Mod Ring rows Wednesday, January 14
Strength - Power Cleans Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 5x3RM (add 5 lbs) WOD - 3RFT (15 min) RX 25 MB Cleans 20/16# 25 MB Sit-ups 100m run with MB L2 25 MB Cleans 16/14# 25 MB Sit-ups 100m run with MB L1 25 MB Cleans 14/10# 25 MB Sit-ups 100m run with MB Tuesday, January 13
Strength - Back Squat Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM (add 5#) WOD - 4 RFT Rx 8 Front Squats 155/115 16 KB Swings 53/35 24 Russian Twist 53/35 L2 8 Front Squats 115/75 16 KB Swings 44/26 24 Russian Twist 44/26 L1 8 Front Squats 75/35 16 KB Swings 26/13 24 Russian Twist 26/13 Monday, January 12
Strength - Press Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM WOD - 15 Min AmRap Rx 10 Push Press 135/95 10 T2B 50 DU L2 10 Push Press 105/65 10 Almost T2B 25 DU L1 10 Push Press 75/35 10 Lying T2B 25 DU Progression Friday, January 9
Strength - Deadlift Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM WOD - For Time Rx 3 rope climb 30 GHD Sit-ups 15 Deadlift 225/135 2 rope climb 20 GHD Sit-ups 15 Deadlift 1 rope climb 10 GHD Sit-ups 15 Deadlift L2 1 rope climb 30 GHD Sit-ups 15 Deadlift 155/95 1 rope climb 20 GHD Sit-ups 15 Deadlift 1 rope climb 10 GHD Sit-ups 15 Deadlift L1 9 rope pulls or 1 knotted 30 GHD Sit-ups 15 Deadlift 115/55 6 rope pulls or 1 knotted 20 GHD Sit-ups 15 Deadlift 3 rope pulls or 1 knotted 10 Sit-ups 15 Deadlift Thursday, January 8 WOD - (21-18-15-12-9-6) Rx Knees to elbows KB swings 53/35# Ring dips OH squat 65/45# Cal Row Wednesday, January 7
Strength - Bench Press Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM WOD - For Time Rx 50 Wallballs (20/16) 40 Box jumps (24/20) 30 Pull-ups 20 HSPU (1mat) 10 Push Jerks (135/95) L2 - WB (16/14), BJ (20/18), HSPU (2 mats), PJ (95/65) L1 - WB (14/10), BJ (18/12), Mod HSPU, PJ/PP (65/35) Tuesday, January 6
Strength - Power Cleans Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 5x3RM WOD - 10min EMOM Rx 5 Hang Power Snatch 115/75# 7 Burpees L2 5 Hang Power Snatch 95/55# 7 Burpees L1 5 Hang Power Snatch 75/35# 7 Mod Burpees Rest 3 min 2 min amrap DU Monday, January 5
Strength - Back Squat Warmup @ 40% (5 reps) Warmup @ 60% (5 reps) 3x5RM WOD - 12 min amrap Rx 10 Ring push-ups 12 Pistols (alt) 14 Slams 35/25 L2 10 Perfect push-ups 12 Plate Pistols (alt) 14 Slams 25/20 L1 10 mod push-ups 12 Mod Pistols (alt) 14 slams 20/15 CrossFit Ignite WOD - 3RFT 400m Row 20 Jump Pull-ups 20 Burpees 20 Squats 20 Walking lunges |
Archives
January 2021
Categories |