Crossfit Pistoleros

Forging Elite Athletes

Wednesday 05/03/2017

CFP

Strength:

Deadlift

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5@ 85%

WOD:

21 – 15 – 9

Calorie Bike

Kettlebell Swing (53/35)

then directly into…

18 – 12 – 6

Calorie Row

Burpees Over Rower

then directly into…

12 – 9 – 6

Squat Cleans (135/95)

200m Run

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Thursday 4/27/2017

CFP

Strength: Deadlift

WOD: 25 Minute Partner AMRAP

Partner A completes 500m row while Partner B works on Hang Cleans/Sit Ups. Partner A continues to work where Partner B left off. The team score will consist of the amount of rounds completed by both athletes at the end of the 25 minute time cap. 1 Round = 15 hang Cleans and 30 Sit Ups.

500 Meter Row

15 Hang Cleans 115/95

30 Ab Mat Sit Ups

Individual WOD for athletes without a partner: 15 Minute AMRAP

250 Meter Row

Then 2 Rounds of:

15 Hang Cleans 115/95

30 Ab Mat Sit Ups

fitaid (2)

Get Your FitAid!

 

Wednesday 4/26/2017

CFP

Strength: Shoulder Press

WOD: Rowing Conditioning AMRAP

AMRAP 4:
18 OHS (95/55)
18 Bar-Facing Burpees
Max Cal Row
Rest 4:00
AMRAP 4:
15 OHS (115/75)
15 Bar-Facing Burpees
Max Cal Row
Rest 4:00
AMRAP 4:
12 OHS (135/95)
12 Bar Facing-Burpees
Max Cal Row

“Score will be athletes total amount of CAL Rowed”

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Tuesday 4/25/2017

CFP

Strength: Bench Press

5 @ 40%

5 @ 50%

5 @ 60%

5 @ 70%

Max Reps @ 80%

Rowing Conditioning: 10 Min EMOM

EMOM: 10 Cal Row

WOD: For Time
20 Deadlifts (135/95)
20 HSPU
20 Thrusters (135/95)
20 Pull-ups
20 Power Cleans (135/95)
20 Hand Release Push-Ups
20 Wall Balls (20/14)
10 Power Snatches (135/95)

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