|
Thursday, May 1
Skill Max Height Box Jumps WOD - For Time Rx 800m run 25 Back Ext 53/35 25 Sumo Goblet Squats53/35 800m row 50 Russian twist 53/35 50 walking lunges 53/35 800m run L2 800m run 25 Back Ext 35/26 25 Sumo Goblet Squats 35/26 800m row 50 Russian twist 35/26 50 walking lunges 35/26 800m run L1 800m run 25 Back Ext 18/13 25 Sumo Goblet Squats 18/13 800m row 50 Russian twist 18/13 50 walking lunges 18/13 800m run
0 Comments
Wednesday, April 30
Strength - Bench Press or Press deload (remember 90% of 1RM) Warmup 5 @ 40% 5 @ 50% 5 @ 60% WOD - CrossFit Games Open 11.1 (10 min AmRap) Rx 30 DU 15 Power Snatches 75/55# L2 15 DU 15 Power Snatches 65/45# L1 90 single unders 15 Power Snatches 45/25# Tuesday, April 29
Skill - Rope Climb (tall socks :) WOD - Fun 50 400m run 50 Deadlift 135/95# 50 KB Swings, 53/35# 50 Push-ups 50 PC 135/95# 50 Box Jumps, 24/20 50 Knee-to-Elbows 50 Double-Unders 400m run Monday, April 28
Strength - back squat or squat clean deload (remember 90% of 1RM) Warmup 5 @ 40% 5 @ 50% 5 @ 60% WOD - 15 min AMRAP Rx 100m run 5 Strict Chin-ups 7 Burpees 9 Ring Dips L2 100m run 5 Kipping Chin-ups 7 Burpees 9 Banded Ring Dips L1 100m run 5 banded or jump chin up 7 Mod Burpees 9 Triceps a Dips Friday, April 25
Strength Dead Lifts or Squat Snatch - remember 90% of 1RM Warmup 5x2 5 @ 75% 3 @ 85% 1+ @ 95% (go for max reps with good form) WOD Run 200m Rest Run 400m Rest Run 600m Rest Run 800m ****Rest for exact amount of time required to complete previous interval Thursday, April 24
Skill - Power Snatch (After WOD) WOD - Fran 21,15,9 RX Thrusters 95/65 Pull-ups L2 Thrusters 75/45 Pull-ups L1 Thrusters 55/25 Banded / Jump PU Wednesday, April 23
Strength Bench Press or Press - remember 90% of 1RM Warmup 5x2 5 @ 75% 3 @ 85% 1+ @ 95% (go for max reps with good form) WOD Rx 10 PC 185/115 50 DU 8 PC 40 DU 6 PC 30 DU 4 PC 20 DU 2 PC 10 DU L2 PC 135/75 DU 1/2 of Rx L1 PC 95/35 Single Unders Triple Rx Tuesday, April 22 Skill - Strict pull-ups / Negative pull-ups WOD - 3RFT Rx 800m run 30 Front Squats 115/75 30 Box Jumps 24" L2 800m run 30 Front Squats 95/55 30 Box Jumps 20" L1 400m run 30 Front Squats 75/35 30 Box Jumps / Step Ups 12" Monday, April 21
Strength Back Squats or Squat Clean - remember 90% of 1RM Warmup 5x2 5 @ 75% 3 @ 85 1+ @ 95% (go for max reps with good form) WOD - 5 RFT RX 3 Jerk 135/95 6 Ring dips 9x Burpees L2 3 Jerk 105/65 6 Banded Ring dips 9 Burpees L1 3 Jerk 75/35 6 Tricep Dips 9 Mod Burpees Friday April 18
Strength - Deadlift or Squat Snatch (Wendler Week 2b) (% based off 90% of 1 rep max) Set 1 70% 3 reps Set 2 80% 3 reps Set 3 90% 3+ reps WOD - Partner - 15 minute Partner A - 400m run (sit-ups until partner B finishes) Partner B - 40 calorie row Switch Partner A - 400m run (sit-ups until partner B finishes) Partner B - 50 wall balls 20/14 Switch Partner A - 400m run (sit-ups until partner B finishes) Partner B - 50 push press 105/75 Switch ****If partner B finishes first then he/she will do the sit-ups while waiting for partner A . |
Archives
January 2021
Categories |
RSS Feed