CrossFit

Monday 7/22

“STRENGTH”

Back Squats
Every 3:00:
4 x 10 @ 60%
1 x 10+ @ 60%
*Leave 2-3 reps in the tank on the last set*

“CONDITIONING”

Open/Performance:
5 Sets:
AMRAP 2 minutes:
20 Double Unders
6 Pull-ups
1 Power Clean (Pick Load @ 80-90% 1RM)
REST 2:00

Fitness:
5 Sets:
20 Double Unders
6 Assisted Pull-ups
1 Power Clean (Pick Load)
REST 2:00

Tuesday 7/23

Shoulder Press
Every 3:00:
4 x 10 @ 60%
1 x 10+ @ 60%
*Leave 2-3 reps in the tank on the last set*

“CONDITIONING”

Teams of 2. You go – I go each movement.

Open/Fitness:
AMRAP 17 minutes:
15/12 Calorie Bike
20/12 Push-ups
200m Run

Fitness:
AMRAP 17 minutes:
12/10 Calorie Bike
15/7 Push-ups
200m Run

Wednesday 7/23

“CONDITIONING”

Open/Performance/Fitness:
3 Sets:
7 Hang Squat Cleans (155/105) (135/95) (75/55)
3 Wall Walks
2:00 Max Meter Row
REST 2:00

REST 5:00

3 Sets:
20 OH Plate Walking Lunge Steps (45/35) (25/15)
10 Russian KBS (70/53) (53/35) (35/25)
2:00 Max Burpee Box Jump Overs (24/20)

Thursday 7/24

“STRENGTH”

Deadlift
Every 3:00:
4 x 10 @ 60%
1 x 10+ @ 60%
*Leave 2-3 reps in the tank on the last set*

“CONDITIONING”

Benchmark: Jackie

Open/Performance:
For Time:
1k Row
50 Thrusters (45/35)
30 Pull-ups

Fitness:
For Time:
500m Row
35 Thrusters (45/35)
20 Assisted Pull-ups

Friday 7/25

“STRENGTH”

Bench Press
Every 3:00:
4 x 10 @ 60%
1 x 10+ @ 60%
*Leave 2-3 reps in the tank on the last set*

“CONDITIONING”

Open/Performance:
For Time:
2 Rounds:
400m Run
15 Hang Squat Clean Thrusters (75/55)

REST 5:00

2 Rounds:
1k Bike
15 Handstand Push-ups

Fitness:
For Time:
2 Rounds:
300m Run
15 Thrusters (75/55)

REST 5:00

2 Rounds:
750m Bike
15 Assisted HSPU

BOOTCAMP

Monday 7/22

“CONDITIONING”

AMRAP 7 minutes:
250m Row
15/10 Push-ups

REST 3:00

AMRAP 7 minutes:
200m Run
30 Air Squats

REST 3:00

AMRAP 7 minutes:
250m Row
10 Burpees

“CORE”

Tabata Abmat Sit-ups

Tuesday 7/23

“CONDITIONING”

EMOM 16 minutes:
1st Minute: 10 Supine Bodyweight Rows
2nd MInute: 7 KB RDL @ 50X1
3rd MInute: 20 Hollow Body Rocks
4th Minute: 8/8 Rear Foot Elevated Split Squats

+

For Time:
100 Box Jumps (24/20)
75 DB Push Press
50 Hanging Knee Raises

Thursday 7/24

“CONDITIONING”

Teams of 2.

AMRAP 10 minutes:
Max Calorie Bike
*Trade partners every minute*

REST 5:00

AMRAP 10 minutes:
30 Double Unders
10 Alt. DB Snatches
*You go – I go each movement*

+

AMRAP 5 minutes:
Max Rep Partner Med Ball Sit-ups

Friday 7/25

“CONDITIONING”

AMRAP 15 minutes:
Max Meter Row
– Every minute perform 7 DB Thrusters

REST 5:00

AMRAP 8 minutes:
20 Mountain Climbers
10 V-Ups
5 Burpee Box Jumps (24/20)

 

 

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WODS 2/26/24

Monday 2/26 “CONDITIONING” EMOM 32 minutes: Min 1: 12 DB Box Step-overs (53’s/35’s) Min 2: 10 TTB Min 3: 15/12

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WODS 2/19/24

Monday 2/19 “STRENGTH/SKILLS” EMOM 9 Min 1: 6-9 Strict Pull-ups Min 2: Double-under/Crossover Practice Min 3: 5 Strict TTB “CONDITIONING”

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WODS 2/12/24

Monday 2/12 “STRENGTH” EMOM 10 Min 1: 3 Front Squats (65-75% 1rm) Min 2: 8-10 Bent Over Row “CONDITIONING” AMRAP

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WODS 2/5/24

Monday 2/5 “STRENGTH” Every 1:30 x 8 sets (12 mins) 1 Snatch Deadlift 1 Hang Power Snatch 1 Hang Squat

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WODS 1/29/24

Monday 1/29 “CONDITIONING” 10 x 1-minute Rounds of: 3 Thrusters (185/125) 3 Shuttle Runs (d/b = 1) Max Effort C2B

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WODS 1/22/24

Monday 1/22 “STRENGTH” In 10 minutes, build to a heavy: 3-Rep Push Jerk “CONDITIONING” Open WOD 14.5 / 16.5 For

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