Friday, April 20, 2018.

Friday, April 20, 2018.

 

CrossFit: 

 

STRENGTH - Every 4:00, 3 rounds.

5 Deadlifts, 90-95% of 5RM.
* No touch n' go.
Set bar down each rep.

 

WOD - 4 Rounds for time

20 Hand Release Pushups
20 Pullups
25 AbMat Situps w/ [25/15] Plate

 

 

 

GSP Body:

 

SKILL - Hang Power Snatch

 

WOD - AMRAP 25

5 Box Jumps
5 Hang Power Snatches
5 Pullups
10 Box Jumps
10 Hang Power Snatches
10 Pullups
etc.

Wednesday, April 18, 2018.

Wednesday, April 18, 2018.

 

CrossFit: 

 

STRENGTH - Every 3:00, 4 rounds.

5 Back Squats, 85-90% of 5RM.
 


ACCESSORY - Back Rack Lunges

2x 16 reps, 40-50% of Squat 5RM. *

*16 TOTAL, alternating in steps.
Perform as WALKING if space allows.

 

WOD - For time

60 Air Squats
400m Run / 8 Laps
20 Hang Squat Cleans [155/105]

 

 

 

GSP Body:

 

WOD - For time

2000m Row
100 Pushups
100 AbMat Situps
2000m Row

Tuesday, April 17, 2018.

Tuesday, April 17, 2018.

 

CrossFit: 

 

STRENGTH - Every 2:00, 5 rounds.

5 STRICT Presses, building in weight every set.

 

WOD - AMRAP 20

20 AbMat Situps
5 Shoulder to OH [95/65] *
200m Run / 4 Laps

* Increase Shoulder to OH reps by 5 every round.

 

 

 

GSP Body:

 

WOD - 5 Rounds for time

16 Alt. Dumbbell Snatches
5 Rope Lay to Stands
30 Calorie Row

Monday, April 16, 2018.

Monday, April 16, 2018.

 

CrossFit: 

 

OLY - EMOM 12

1 Squat Clean, 80-95% of 1RM.

 

WOD - Alt. EMOM 20

1. 10 Front Squats [50% of 1RM]
2. 10 Bar Facing Burpees
3. Max Calorie Bike *
4. Rest

* Score is total calories biked.

 

 

 

GSP Body:

 

WOD - 5 Rounds for time

16 Alt. Dumbbell Snatches
5 Rope Lay to Stands
30 Calorie Row

Friday, April 13, 2018.

Friday, April 13, 2018.

 

CrossFit: 

 

STRENGTH - Every 3:00, 4 rounds.

5 Deadlifts, 80% of 5RM.
* Set down the bar (aka do not let go of the bar) each rep.
NO touch n' go!

 

WOD - AMRAP 18

200m Run / 4 Laps
10 Burpees to a 6" Target
10 L DB Hang Clean & Jerks [50/35]
10 L DB Shoulder to OH
200m Run / 4 Laps
10 Burpees to a 6" Target
10 R DB Hang Clean & Jerks [50/35]
10 R DB Shoulder to OH

 

 

 

GSP Body:

 

WOD - Alt. EMOM 24

1. 8 Calorie Bike
2. 15 Ring Rows
3. 70 Singles
4. 24 Walking Lunges w/ MedBall
 

Rest 3:00, then..

WOD - AMRAP 7

Burpees

Thursday, April 12, 2018.

Thursday, April 12, 2018.

 

CrossFit:

 

WOD - Every 2:00 until failure

1. 50 DU* + 13 Pullups
2. 15/10 Calorie Row **
1:00 Rest before starting a new round.

*Scaled - 100 Singles.
** Increase by 3/2 Calories until you cannot finish within 2:00.
18/12, 21/14, 24/16, 27/18, 30/20, 33/22, 36/24, 39/26, etc.

 

 

 

GSP Body:

 

TABATA - Hollow Rocks

 

WOD - 4x 3-6-9-12 rep rounds of

KBS
Pushups
Hang Power Cleans

Wednesday, April 11, 2018.

Wednesday, April 11, 2018.

 

CrossFit:

 

STRENGTH - Every 3:00, 4 rounds.

5 Back Squats, 80-90% of 5RM.
* Don't have a 5RM? Find one today.

 

WOD - For time

25 Hand Release Pushups
400m Run / 8 Laps
50 Back Rack Lunges [115/75]
400m Run / 8 Laps
25 Lateral Bar Burpees

 

 

 

GSP Body:

 

TABATA - Hollow Rocks

 

WOD - 4x 3-6-9-12 rep rounds of

KBS
Pushups
Hang Power Cleans