Tuesday 7/26/2016
Strength/Skill
Complete the following complex 4x at 80% of shoulder press MAX!!!
1 Press/2 Push Press/ 3 Push Jerks
WOD
5 Minute AMRAP
-8 Box Jumps 24/20
-6 T2B
-4 HSPU
Rest for a MANDATORY 5 minutes and do it all over AGAIN!!
Monday 7/25/2016
Strength/Skill
Deadlift@ 70-75%
4×3 & 2×5
WOD
“Nancy”
5 Rounds
-400m Run
-15 OHS 95/65
Friday 7/22/2016
Strength: Shoulder Press
WOD: 25 Minute AMRAP
400M Row
30 Double Unders
20 Sit-ups
10 Power Snatches 95/55
Thursday 7/21/2016
Goodbye WOD for “Q”
11 Rounds
-5 Pull-ups
-5 Push-ups
-5 Toes 2 Bars
As soon as 11 rounds are complete continue with the following.
800m Run
13 Deadlift @80% of one rep MAX!
Wednesday 7/20/2016
Strength: Deadlift
WOD: 4 Rounds For Time
8 Clean N’ Jerks 135/95
10 Ring Dips
8 Handstand Push-ups
10 Box Jumps
7/19/2016
Strength
Wendler Bench
WOD: 15 Min AMRAP
10 Floor Press @155
15 KBS @70
10 Burpees
15 T2B
7/18/2016
Strength
Wendler Squat
WOD
-70 Sit-ups
-60 Goblet Squats
-50 Push-ups
-40 Wallballs
-30 Pistols
-20 Pull-ups
-10 Turkish Get-ups
Friday 7/15/2016
WOD: 3 Rounds
1 Minute Per Station
Wall-Balls 20/14
Sumo Deadlift High Pull 75/55
Box Jumps 24/20
Push Press 75/55
Row ( Calories )
1 Minute Rest Between Rounds
Thursday 7/14/2016
Cardio Thursday
HIIT Rowing Training – 10 Minute EMOM
Row 100 Meters AFAP
Target Time: M: 20 Seconds / F: 25 Seconds
WOD: Row 5K For Time
Target Time: M:24 Minutes / F: 30 Minutes
*Make sure time is recorded for personal improvement feedback*
Athletes who do not complete WOD under prescribed time will perform:
50 Burpees at the end of Time Cap!
Wednesday 7/13/2016
“CrossFit Total”
39 Minute Clock/13 Minutes per Station
Score = Athletes Total Weight Combination
Establish a 1RM For the Following:
-Back Squat
-Overhead Press
-Dead Lift
