Monday
A. clean and push jerk skill work. B. EMOM x 10 min: increasing load E1-2min 1 hang clean (power or full) + 1 clean (power or full) + 1 front squat + 1 push jerk C. AMRAP 5 min: burpee box jump over
crossfit bloomington indiana
Friday
A. Snatch skill work: burg warmup, ohs/snatch balance, high hang snatch/above knee snatch + OHS B. AMRAP 5 min 5 hang power snatch 5 overhead squat 5 bar over burpees anyhow
Thursday
FGB style x 3 rounds (15 min total) 1. Handstand pushup 2. Assault bike cals 3. Russian KB swing 4. 25′ shuttle runs 5. rest
Wednesday
A. Bar kip: https://www.powermonkeyfitness.com/videos/bar-kip-swings B. Kipping toes to bar: https://www.powermonkeyfitness.com/videos/kipping-toes-bar C. Alternating Tabata- 8 full rounds- 8 min total Toes-bar jumping lunges
Tuesday
A. Double under skill work; https://www.youtube.com/watch?v=lwcmSIEul_4&index=5&list=PL4E62A747C6A666C5 B. AMRAP 8 min: Level 1: 90 Single unders 15 DB thrusters (25/10) Level 2: 25 double unders 15 DB thrusters (35/20) Level 3: 45 double unders 15 DB thruster (50/35)
Monday
Teams of 2: 5 rounds/20 min total: 1 person works @ time, alternate when needed 1 min max calories on rower 1 min max box jump overs 1 min max pullups 1 min rest
Saturday and Sunday
8-11a: Open Gym 10-11a: Weightlifting class, week 5/day 2 11a-Noon: Members team WOD
Saturday and Sunday Read More »
Thursday
A. Pullups: Strict/ Kip swing/ Kipping pullup Kipping pullup skill: 1 & 2. https://gymnasticswod.com/content/kipping-pull-progression https://gymnasticswod.com/content/blocking-movement-quality-pull-ups B. AMRAP 6 min: 2 kipping pullups, 2 walking lunges (per leg) 4 kipping pullups, 4 walking lunges (per leg) 6 kipping pullups, 6 walking lunges….
Wednesday
A. AMRAP 8 min: 10 burpees jumping over DB anyhow 20 alternating DB snatch- 10 per arm (50,35) (35,20) B. Tabata abmat situps 20x10x8 Score H/L/total
