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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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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 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 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 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 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 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 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 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 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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