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Ghost Tuesday

6/30/2014

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Tuesday, July 1

Skill - Snatch Work

WOD - The Ghost (CrossFit website)

6RFT
Rx 
1 min rowing
1 min Burpees
1 min DU
Rest

*** as many reps as possible for each exercise.
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Marvelous Monday

6/29/2014

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Monday, June 30

Back Squats - remember 90% of 1RM

Warmup 5x2

Deload
5 @ 40%
5 @ 50%
5 @ 60%

WOD - 15 min amrap

Rx
10 Wall Balls (20/16)
20 Ring Dips
30 Deadlifts (225/135)
40 Air Squats 

L2
10 Wall Balls (14/12)
20 Banded Ring Dips
30 Deadlifts (155/95)
40 Air Squat

L1
10 Wall Balls (12/10)
20 Tricep Dips
30 Deadlifts (95/45
40 Air Squats

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Fierce Friday

6/26/2014

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Friday June 27

Strength

Deaflifts - remember 90% of 1RM

Warmup 5x2

5 @ 75%

3 @ 85%.

1+ @ 95% (go for max reps with good form)

WOD - 3RFT (15 min)

Rx

BUYIN - 6 Turkish Getups 35/26

15 GTOH 135/95

15 C2B

200m run

BUYOUT - 6 Turkish Getups

L2

BUYIN - 6 Turkish Getups 26/18

15 GTOH 105/65

15 pull-ups

200m run

BUYOUT - 6 Turkish Getups

L1

BUYIN - 6 Turkish Getups 18/13

15 GTOH 75/35

15 Jump or Banded Pull-ups

200m run

BUYOUT -6 Turkish Getups

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Tovar Thursday

6/25/2014

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Thursday June 26

Skill - GOAT Work

WOD - Tovar - 25 min AMRAP

Rx
10 DL 255/195
20 sit-ups
400m run

L2
10 DL 185/125
20 sit-ups
400m run

L1
10 DL 135/75
20 sit-ups
400m run

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EMOM Wednesday

6/24/2014

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Wednesday June 25

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 - EMOM - 10 minutes

Rx
5 Front Squat 155/115
5 Burpees

L2
5 Front Squat 125/85
5 Burpees

L1
5 Front Squat 95/55
5 Mod Burpees

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Tuesday

6/23/2014

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Tuesday June 24

Skill - HS, HSPU. HSW
WOD - 7RFT

Rx
4 Man makers 80#/50#
8 Pistols (alt)
12 KB Swings 53# (35#)
24 Double-unders
200m row

L2
4 Man makers 70/40
8 Pistols (alt)
12 KB Swings 44/26
24 Double-unders
200m row

L1
4 Man makers 60/30
8 Pistols (alt)
12 KB Swings 26/13
72 Singles
200m row







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Sun, Jun 22, 2014

6/22/2014

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Monday June 23

Strength

Back Squats - remember 90% of 1RM

Warmup 5x2
5 @ 75%
3 @ 85%
1+ @ 95% (go for max reps with good form)

WOD 21,15,9

Rx
Power Clean (135/95)
Bar-facing Burpees
Air Squats

L2
Power Clean (115/75)
Bar-facing Burpees
Air Squats

L1
Power Clean (85/45)
Mod Bar-facing Burpees
Air Squats

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Speed & Power Friday

6/19/2014

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Friday June 20

Strength - Deadlift
Warmup - 5x2
3@70%
3@80%
3+@90%

WOD - For Time

Rx
50 DU
10 HSPU (1mat)
40 DU
8 HSPU
30 DU
6 HSPU
20 DU
4 HSPU
10 DU
2 HSPU


L2
1/2 DU
HSPU (2 mats)

L1
Triple Singles
Modified HSPU

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Power Thursday

6/18/2014

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Thursday June 19

Skill 
Burgener warmup 
Snatch Push Press
Snatch Balance


WOD - 3RFT

Rx
5 Power Snatch 115/85
10 Power Clean 115/85
15 K2E
25 sit-ups
400m run

L2 - 95/65
L1 - 75/35





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Rock Solid Wednesday

6/17/2014

0 Comments

 
Wednesday June 18

Strength - Bench Press or Press

Warmup - 5x2
3@70%
3@80%
3+@90%

WOD - 15 min amrap

Rx
100 m run
10 burpee box jumps 24"
20 Front rack walking lunges 105/75#

L2
100m run
10 burpee box jumps 20"
20 Front rack walking lunges 85/55#

L1
100m run
10 mod burpee box jumps or cstep ups 12"
20 Front rack walking lunges 65/35#



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