Conditioning day!
20 Minute Amrap Wod 1
Max Cals on bike or rower
**Every 2 Minutes including 0:00 perform 10 burpees over your rower or set up a bar if you are using bike. Score is calories
Rest 5 Minutes
10 minutes max distance Farmer carry AHAP
Every Minute stop and do 5 burpees.
*we will do this as 100m walks so we arent out in front doing burpees in the parking lot while cars are going in and out.
Score is meters
Time to throw a little heavy weight back into the mix
Strength- Deadlift
9-7-5-3
Build up to warm up weight of 9 which should be about 60 percent of your 1rm, should only take a few sets, Add weight each set after that. Try to end at 3 at 90 percent.
Wod
5 Rounds
Run 400
5 Muscle ups (sub 7 pull ups and 7 dips)
10 Deadlifts 225/155
Barbell Warm Up
Minute 1- 5 Snatch grip high pull, 5 power position power snatch
Minute 2- 5 hang snatch from the knee, 5 OHS
Minute 3- 5 Lift offs- pause at knee, slowly shift to power position pause there, finish with power snatch or squat snatch
Strength
14 Minute EOMOM (7 Rounds)
Without dropping the bar
1 Lift off, pause at the knee for 2 seconds THEN
1 Hang power snatch
3 Overhead squats
Wod-
27-21-15-9
Cals
Kb Swings 70/50
Extra Accessory work
3 Rounds
1 Minutes hollow hold
1 Minutes superman hold
Max time hang in an l-sit position
Sprint 200m
Warm up-
3 Rounds
Run 200
Hold bottom of the squat with and empty bar for 30 seconds
5 Pull ups 5 Push ups
Strength
Front squats These will be 1 and half squats.
Full squat- half way back up- back down- shoot up
5 sets of 5 working at around 60 percent of your max for every set
Wod-
Linchpin Test 10
5 Rounds for Time
15 Wall Balls 20/14
15 Power cleans 95/65
Classic Crossfit. A push and a pull. Do this with intensity. The weights you pick you should allow for most sets unbroken. Simple is good. Simple works.
Sunday Funday
Grab your favorite dumbbells, this will be over before you know it.
Wod 1
10 Minutes Amrap
7 Db squat clean and jerk, from the floor, just one side of the DB has to hit the ground
7 Pull ups
7 cals
Rest 3 minutes
Wod 2- 10 Minutes
14 Alternating DB snatches
14 Push ups
14 Cals
rest 3 Minutes
wod 3 for time (1 round)
21 cals
21 Double DB Devil Press
21 Cals
21 DB thrusters
21 Cals