Wednesday
Lifting odd objects Skill: tire flip skill work parts 1-3. – WOD: P1. Split jerk behind neck skill work. P2. Jerk behind the neck – heavy single (8-10 min.) P3. 80% of HS x 1 x 3
WOD
Tuesday
Should You Try a CrossFit Endurance Class? The unconventional, WOD-inspired race-training program focuses on high-intensity intervals instead of high mileage. Myles Worthington (Mens Fitness Mag) WOD: Row 1000m., 50 pushups, Row 1000m., 50 pull-ups
Monday
The Tunnel ESSAYS | BY LISBETH | WOD: P1. Pause (3 sec.) Backsquat 5×5 @65%. P2. ‘Diane’. 21-15-9 reps for time: Deadlift (155,225) *scale to 55-60% of 1 rm., Handstand pushup * no more than 2 abmats.
Saturday
Team WOD from Regionals 2 person teams, 1 person moving at a time, except on the front rack walking lunge. 100 Double-unders, 50 each *scale to 300 singles if cannot do du. 50 Handstand push-ups while partner holds handstand (can split reps up however you want) 50 Toes-to-bar while partner hangs from the bar (can
Friday
Skill: Review Power Clean for barbell warm up. WOD: Re-test- ‘Elizabeth’ (power clean) (10-12 min cap) 21-15-9 reps for time: power cleans (95,135#), dips *scale power clean 50-60% of 1 rm. Results From May 13
Thursday
WOD: P1. Warmup to working loads/movements. P2. AMRAP 10 min: 3 back squats from rack (135,225#) * scale to 65-70%., 6 pull-ups, 9 double-unders
Wednesday
WOD: P1. Shoulder Press. 5@ 40%. 5 @ 50%. 5@ 60%. Work on positioning and SPEED through the press. Skill: Power Clean P1-4. 10 min. P2. EMOT 30 sec for 5 min: 3 power cleans(95#,135#) *Scale to “Elizabeth” weights
Tuesday
WOD: 20 min Clock: Get as far as you can- 200m. Run, 250m. Row, 400m. Run, 500m. Row, 600m. Run, 750m. Row, 800m. Run, 1000m. Row *If someone cannot run, they will row 250m, get off rower, get back on and row another 250m., row 500m…. continuing for 20 min.
Monday
WOD: P1. Back Squat 5-4-3-2-1. use sets as warmups to 1 rm. 55-100+%. P2. Partner sled pushes 25m. 1 min. on x 1 min. off x 10 min. total. (light-moderate load, fast foot turnover)2-3 person teams, P1 pushes down, P2 pushes back, P3 pushes down…etc. 100% effort!
Saturday
‘Manion’-ish. Teams of 2: 3 rounds (each person) for time: Partner 1 runs 400m; while partner 1 is running, partner 2 is completing AMRAP of back squats (95,135#) ~40-50% switch partners and complete the same work load.
