12.3

12.3

Dynamic Warmup:

Jumping Jacks, High Knees, Butt Kicks, Frankenstein Walk, Carioca, Skip for Height, Skip for Distance, Bear Crawl, A-Skips, A-Skips side shuffle Lunges, Single leg bound

Strength:

Back Squats (Higher Rep)

12-8-6

 

WOD:

Open WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box/20”box
115/75 pound Push press, 12 reps
9 Toes-to-bar

 

Live for loving!

Live for loving!

Warmup:

Plyometric routine

3 rounds 15 yards each

skips, a skips, b-skips, repeat side ways, single leg hop, bound,

high skip, vertical jump, box jump, side to side jumps

 

 

Skill:

Bergener Warm up x 3

then

 

12 MIN EMOM

20 sec high knee sprints with jump rope

-try and beat the amount of licks with the jump rope you get each min

-be efficient, fast and athletic

 

WOD:

10 reps each- Band Resisted Sprints or Hill Sprints w/ a partner 30-60 yards

full recovery, alternate each rep

then

100 total KB Swings for time with a partner

-heavy, divide reps evenly

 

Today’s program was a gift from Branford CrossFit!

Wednesday

Wednesday

Dynamic Warm-up 

3 rounds

10 Overhead Walking Lunges

10 Good Morning

10 Wall Face Squats

10 Scapula Squats

 

Strength:

Bench Press 6×3

High Box Jump

 

WOD:

10 Rds

15 Wall Balls

6 Toes To Bar

1 Power Clean at 90%

 

Tuesday

Tuesday

Warmup:

Row 250m

10 Air Squats

10 Situps

10 HR Pushups 

2 Rounds

Team Stretch

 

Strength:

Snatch Press

5×8

 

WOD:

5 rds

3 min amrap per round

5 Burpee Box Jump

10 KB Swings 53/35#

15 Air squats

Rest 1 min between rounds

What snow!?

What snow!?

Dynamic warmup 

A-skip, bounds, hip openers, high knees, airplanes

Strength:

EMOM 12 min

E- 3 Back Squats @ 80%

O- 2 Snatch High pulls @ 90%

 

Wod:

30-20-10

Pullups

Double unders

Snatch 95/65#

 

Home Wod

Home Wod

Find something stable to jump on that is 20” high.

3 Rds

3 min AMRAP

Max Burpee Box Jumps

1:30 rest between rds

Battleground Complex

Battleground Complex

Warmup:

Burgener Warmup

 

Strength:

5×1

Complex is as follows:

1 Power Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Full snatch, for a grand total of 1 Battleground Complex

All movements are done consecutively without taking hands off the bar.

Work your way up to a heavy set and then roll for 5 sets.

 

WOD:

3 Rds for time:

4 Snatches @ 165#/105#

12 Pistols ( 1 legged squat)

20 Toes to Bar

Wednesday

Wednesday

Team Warmup

Static Stretch

 

Skill:

Muscle Up Progression, Turnover, Band, Kip

8-10 min

Strength:

Prowler Push 5×15 yrds

Sprints from push up position 8 x 20

 

WOD:

8 min AMRAP

2 Deadlift @ 85%

10 Wall Balls 20/14

20 Double Unders

 

 

 

Tuesday

Tuesday

Dynamic Warmup

Jumping Jacks, High Knees,Butt Kicks, Frankenstein Walk, Carioca, Skip for Height, Skip for Distance, Bear Crawl, -Skips, A-Skips, side shuffle Lunges

 

Strength:

EMOM (every min on the min) 10 min
3 Front Squats
(From the ground, go into a full clean, then 2 front squats+ 1 Jerk)  (use 75-90% of clean max- depending on the strength of your front squat) 

 

WOD:

9 min AMRAP

8 Push Press

6 Pullups

10 Box Jumps

You will add a rep each round to each exercise. So rd 2’s rep scheme is 9,7,11

 

Monday

Monday

Warm-up

3 rounds

10 Overhead Walking Lunges

10 Good Morning

10 Wall Face Squats

10 PVC Passthrough

 

Strength:

3 RM Thruster

15 Min to establish NEW 3 rep max thruster

 

WOD:

3 rds fot time

5 rope climb ascents

25 back squats @ 185#/125#