Sunday
WOD:
18 Minute AMRAP of:
10 Hang Cleans (95/65)
10 KB Swings
10 SDHP (95/65)
25 Double Unders (mod: 75 singles )
WOD:
18 Minute AMRAP of:
10 Hang Cleans (95/65)
10 KB Swings
10 SDHP (95/65)
25 Double Unders (mod: 75 singles )
PARTNER WOD:
20 minute AMRAP of:
Partner A does:
3 HSPU
6 Deadlifts (155/115)
9 Air Squats
Partner B does:
run 200 m
Partner B picks up where Partner A leaves off..
WOD:
For Time:
**100 Thrusters (95/65)
** Everytime you drop the barbell is a 4 Burpee penalty
STRENGTH:
Bench Press
8 x 3 Building up after each set
WOD:
17 Minute Ascending Ladder,
2,4,6,8,10,12,14,16, etc…..
Clean and Jerk (135/95)
Pull-Ups
STRENGTH:
10 Minute EMOM of:
Minute 1- 6 OH Squats (Focus on form before building up)
Minute 2- 20 Double Unders
WOD:
7 Rounds for Time of:
6 Power Snatches (95/65)
8 Back Squats (95/65)
10 HRPU’s
Run 100 m / Row 125
STRENGTH:
*Deadlift7 x 5 Build up in weight
*5 HSPU after each set
WOD:
8 Minute AMRAP of:
5 Deadlifts (225/155)
10 Wall Balls (20/14)
Rest 2 Minutes
8 Minute AMRAP of:
5 Hang Cleans (135/95)
10 Box Jumps (24/20)
Score is combined full rounds plus combined reps
STRENGTH:
Front Squats
7 x 3
WOD:
20 minute AMRAP of:
10 Push Press (95/65)
10 Front Rack Lunges (95/65)
10 Toes 2 Bar
10 Calorie Row / Air Dyne
Partner WOD:
“Race to 600”
Partner A does:
5 Hang Cleans (95/65)
5 Push Press (95/65)
5 Box Jumps
Partner B does:
Sit-Ups
Partners switch as soon as Partner A is done with movements. The goal is to get to 600 sit-ups as fast as possible.
WOD:
CrossFit Open Workout 14.5
21-18-15-12-9-6-3 of:
Thrusters (95/65)
Bar Facing Burpees
STRENGTH:
Bench Press
6 x 6
WOD:
10 down to 1 of:
Power Snatches (95/65)
Pull-Ups
Wall Balls (20/14)