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Thursday – August 20

Part 1:

10 x 1 

Clean

*Work up to heavy clean, can be power or squat.

Part 2:

“Helen”

3 Rounds

400 M Run

21 KB Swings (53/35)

12 Pull Ups

Compare results to May 7, 2015

*Some of you may be doing “Helen” first, and lifting second.

Wednesday – August 19

 

Part 1:

3 Rounds

:20 on/:10 off

1 – Hanging L-Hold

2 – Plank Hold

3 – Hollow Rocks

Part 2:

For Time:

40-30-20-10

Air Squats

Double Unders

then, right in to

30-20-10

Push Ups

Sit Ups

then, right in to

20-10

Calorie Row

Burpees to Target (6″)

*25 Minute Cap

 

 

Tuesday – August 18

Part 1:

5 x 3

Deadlift 

*Use last week’s heaviest sets of 2s weight

5 x 2 

Deadlift

*Add 2-3% if possible

Part 2 (Optional):

4 Sets

Sprint 200 M

Walk 200 M

OR

Row 250 M

Rest 45-60 seconds

 

 

Monday – August 17

 

Part 1:

10 Minute Alternating EMOM

Odd Minutes:

30 Seconds Max Handstand Push Ups

Even Minutes:

30 Seconds Max Double Unders

Part 2:

25 Cal Row

25 Push Press (95/65)

400 M Run

25 KB Swings (53/65)

25 Push Press (95/65)

 

 

 

Saturday – August 15

In teams of 2 (1 working/1 resting)

2 Rounds

Run 800 M (each runs 400 M)

50 Toes to Bar

50 Box Jumps (24/20)

50 Wall Balls (20/14)

50 Double Unders

50 Weighted Sit Ups

50 Calorie Row

50 KB Swings (53/35)

50 Burpees

Friday – August 14

Part 1:

10 x 1 

Split Jerk

*Work up to 1 Rep Max

Part 2:

2015 Garden State Open WOD #3 (From Crossfit 908)

30 Calorie Row

20 Deficit Handstand Push Ups (4 in/2.5 in)

10 Clean & Jerk (205/125)

*10 Minute Cap 

*Competition WOD is a 6 minute cap FYI

Thursday – August 13

 

Part 1:

7 Sets

1 Snatch Push Press

1 Snatch Balance

1 Overhead Squat

*Be confident and sure of the movements prior to going after weight

*Can be done from rack if the weight becomes too difficult to put on back from ground

Part 2:

7 Minute AMRAP

20 Double Unders

6 Hang Power Snatch (105/65)

3 Overhead Squats (105/65)

*Weight can be scaled up

 

Wednesday – August 12

 

Part 1:

For Time

Run 800 M

Rest 2 Minutes

Run 400 M

Rest 1 Minute

Run 200 M

*Compare results to September 3, 2014

Part 2:

12 Minute AMRAP

5 Chest to Bar Pull Ups

10 Push Ups

15 Sit Ups

 

Tuesday – August 11

 

Part 1:

10 x 2 

Deadlift

*Start at where you did your 4 x 2 last week and go up from there if possible.  

Part 2: (Optional)

3 Minutes 

Max Calorie Row

 

Monday – August 10

Part 1:

3 x 5

Back Squat

*No sets to failure.  Aim for 80-90% of 1 rep max for each set.

Part 2:

“Crossfit Open 14.5…..Reversed”

3-6-9-12-15-18-21

Bar Facing Burpees

Thrusters (95/65)