Crossfit Partner WOD: 3 rounds each I-go-you-go: Row 500mThen 5 rounds each I-go-you-go: 10 db GTOH (35/25lb) or (50/35lb)+ 10 box jump oversThen 3 rounds each I-go-you-go: 20 burpees
Workout of the Day
Crossfit A) 4 rounds for quality: 5 single arm db strict press +5 single arm db push press/side10 alternating db bench press tempo 2020 (5/side)3 depth jumps + 3 broad jumps*On db bench press start with both arms locked out… Read more »
Independence Day WOD! For time: Run 800m400m db or kb carry (50/35lb)10 rounds of (5 pullups-10 pushups-15 air squats-30 double unders)400m db or kb carry (50/35lb)Run 800m *On 400m carry, athletes holds a pair of dbs or kbs. They can… Read more »
Crossfit A ) Find a heavy snatch in 20-25 minutes B) Every 3 minutes for 15 minutes: 18/15 calorie row+ 5 touch & go power snatches @~50-60% 1RM*For athletes with a lighter snatch 60-65% may be more appropriate WOD NOTES… Read more »
Crossfit A) Back squatFind a heavy set of 8 Then do 2×8 @~90% of heavy 8 *25 minute cap B) 3 rounds: 10 db burpee deadlifts (50/35lb)-15 toes to bar Rest 2 minutes Then 3 rounds: 10 db box step… Read more »
Crossfit A) 12 min alternating EMOM: 1) 4-8 false grip ring pullups or 2-4 strict ring MU *Scale to regular strict pullups on bar as needed 2) 30 second handstand hold or 50 ft HS walk or HS walk practice… Read more »
Crossfit A) Harvey Milk 11 pullups27 double unders19 burpees78 situps100 air squats *Complete Pull-Ups, then Double-Unders and Pull-Ups, then Burpees, Double-Unders, and Pull-Ups, etc. until a final round of Air Squats, Sit-Ups, Burpees, Double-Unders, and Pull-Ups*24 minute time cap 7-10… Read more »
Crossfit A) 4 rounds for quality: 8 strict press-10 bent over rows-10 db RDLs *Strict press and bent over rows are with barbell with weight of choice B) For time: 500m row15 power cleans (135/95lb) or (115/75lb)15 bar over burpees10… Read more »
Crossfit Every 4 minutes for 40 minutes alternate between A and BA) Run 300-400m + 10 front squats (95/65lb) B) Run 300-400m + 10-15 hand release pushups *Aim for 90+ seconds rest, adjust distance/reps as needed WOD Notes Thursdays are… Read more »
Crossfit A) Find a heavy clean and jerk in 25 minutes B) 12 min alternating EMOM: 1) 5 touch & go clean & jerks @ 50-60% 1RM. 2) 40-60 double unders WOD Notes Today we are finding a 1 rep… Read more »
A) Front squat 5×6 reps.
Start 1st set @65% + ascend in weight each set as form allows.
Superset with accessory movement of choice
B) 7 minute EMOM: minute
1) 7 power cleans + 1 jerk
2) 6 power cleans + 2 jerks
3) 5 power cleans + 3 jerks
4) 4 power cleans + 4 jerks
5) 3 power cleans + 5 jerks
6) 2 power cleans + 6 jerks
7) 1 power clean + 7 jerks (135/95lb)
Today we are doing an EMOM that will test your barbell cycling technique and efficiency. The intention is to chose a weight that is challenging but that you can get through the complex unbroken, so that you get enough rest before the following round. If you are not moving well and efficiently on the power cleans and jerks, you will burn out prematurely. Make sure you catch each power clean in a quarter squat with the hips back and ensure that you push jerk each rep and not push press it.