Wods

Tuesday July 17, 2018

Tueday
Metcon (Time)
5rds
7 power snatch 135/95
10 bar facing burpees
rest 3 min
Cap 10:00
Target 7:30
One of three workouts. Choose a weight you could do unbroken for 15 reps if needed. If you struggle with burpees then go even lighter.
Metcon (Time)
3rds
200 meter run
15 pull-ups
15 over box jumps 24/20
rest 3 min
Cap 10:00
Target 6:00
Pull-ups should be no more than 2 quick breaks.
Box jumps are where the most time can be made so attemt to calm your breathing on the run. 10 seconds faster on the run cost you much more than 10 seconds faster on box.
Scale up to ctb bar if you have more than 25 unbroken pull-ups. Up to bar 8 bar MU if you have more than 25 unbroken ctb.
Metcon (Time)
27-21-15-9
Row cals
STO 95/65
Cap 10:00
Target 6:00
STO weight should be something you could do 30 unbroken reps. Think less than 50% max. If the rower is not your friend then go lighter.
Scaling the weight up is not an option here. If you feel the weight is too light then scale up the intensity.
Metcon (Time)
Apocalypse
Run
6-8x
400m moderate
rest :30
200 hard
rest:45
200 harder
rest 2 min
Total time.

Thursday February 15, 2018

Thursday
Metcon (No Measure)
5 min
100 DU then
AMRAP
12 front squat 95/65
4 burpee box jump over 24/20
rest 5
5 min
100 DU then
AMRAP
8 front squat 115/80
4 burped box jump over 24/20
rest 5
5 min
100 DU then
AMRAP
4 front squat 135/95
4 burped box jump over

Saturday February 3, 2018

Saturday
Adam Brown (Time)
Push press in place of bench press.
2 rds
24 deadlifts 295/205
24 box jumps 24/20
24 wall ball 20/14
24 push press 185/125
24 box jump
24 wall ball
24 cleans(squat) 145/100

Friday February 2, 2018

Friday
Metcon (Weight)
10 min EMOM
3 power cleans
Not tng.70-80% max
Metcon (Time)
21-15-9
DB snatch
burpee over DB

rest 5 min

Repeat
Put in your best score. First rd should be an all out effort. 5 min is a big recovery. Work as hard as possible to maintain pace put up in first rd.

Wednesday January 31, 2018

Wednesday
Metcon (No Measure)
8 min emom
1. 10 shoulder press
2. 2-10 strict pull-ups/ bar MU
Rest 2 min
8 min emom
1. 8 push press
2. 5-10 ctb
Rest 2 min
8 min emom
1. 5 sto
2. 1-2 rope climbs
Metcon (No Measure)
3-8 rds
12 sec Assault
2 min rest
All out efforts.

Monday January 22, 2018

01/22/2018
Front Squat (3-3-2-2-1-1)
Work up to a heavy single or 1RM.
Metcon (Time)
21-15-9:
Calories, Assault Bike
Thrusters, 75/55#

Record time to complete.

Scales:
65/45# or less

Monday January 22, 2018

Monday
Back Squat (1x3@98-100%)
Metcon (No Measure)
50 cal bike/row
50 wall ball 20/15
50 deadlifts 225/155
50 wall ball
50 cal bike/ row

Friday January 19, 2018

01/19/2018
CrossFit Games Open 17.2 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Thursday January 18, 2018

01/18/2018
1 Clean Pull + 1 Hang Clean + 1 Push Press + 1 Jerk (1-1-1-1-1)
Take 15-20 minutes to establish heavy load.
Metcon (Time)
27-21-15-9:
S2O
Bar Facing Burpees

R1: 95/65#
R2: 115/85#
R3: 135/95#
R4: 155/105#

Record time to complete.

Scales:
start at a lighter weight, but it should be one you can build on for 4 rounds!
step overs

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