Wednesday, July 18, 2018.

Wednesday, July 18, 2018.


CrossFit:


WOD - AMRAP 30

200m Run / 4 Laps
2 Rope Climbs *
200m Run / 4 Laps
10 HSPU *Rx+: STRICT HSPU.

* Scaled options for Rope Climbs:
6 Lay to Stand Progressions
10 [Banded if needed] STRICT Pullups
16 Ring Rows




GSP Body:


WOD - For time

3 Rounds
10 Hang DB Cleans
15 DB Box Step Ups
20 Pushups

Rest 2:00, then..

3 Rounds
10 Alt. DB Snatches
15 Broad Jumps
100' DB Farmers Carry

Tuesday, July 17, 2018.

Tuesday, July 17, 2018.


CrossFit:


STRENGTH - Strict Press

Every 2:30, 5 rounds.
5 Reps, 80% of 3RM.

* No bouncing/momentum at the bottom. Pause under the chin before each rep.
Missed test week?
Find your 3RM today.


WOD - Every 1:30, 4 rounds.

1. 12 2DB Push Presses [50/35]
2. 60 Double Unders / 120 Singles
3. ME Pullups
:30 rest before starting new round.

* Score is total # of Pullups.




GSP Body:


WOD - 5 Rounds for time

400m Run / 7 Laps
30 KBS
20 Hanging Knee Raises
10 Burpee Box Jumps

Monday, July 16, 2018.

Monday, July 16, 2018.


CrossFit:


STRENGTH - Back Squat

Every 3:00, 5 rounds.
5 Reps, 80% of 3RM.

* Missed test week? Find your 3RM today.


WOD - For time

50 Toes to Bar / 100 Hanging Knee Raises
50 Front Squats [30% of BACK SQUAT 3RM]
50 Lateral Burpee OTB

* Partition as you see fit.
Time is called when all reps are completed.




GSP Body:


WOD - 5 Rounds for time

400m Run / 7 Laps
30 KBS
20 Hanging Knee Raises
10 Burpee Box Jumps

Friday, July 13, 2018.

Friday, July 13, 2018.


CrossFit: TEST WEEK.


WOD - For time

3 Rounds
1000m Run / 18 Laps
21 Pullups
9 Deadlifts [135/90]
12 Hang Power Cleans
15 Push Jerks




GSP Body:


WOD - For time

3 Rounds
50' DB Farmers Carry
30 Mountain Climbers
50' DB Farmers Carry
10 DB Manmakers

4:00 Rest, then

3 Rounds
50' DB Farmers Carry
14 AbMat Situps
50' DB Farmers Carry
14 Plate Russian Twists

Thursday, July 12, 2018.

Thursday, July 12, 2018.


CrossFit: TEST WEEK.


WOD - 2:00 on, 2:00 off. 12 Round cap.

9 Burpees
200/160 Calorie Bike/Row/SkiErg *

* Alternate between three in order.
WOD is done when
[200/160] Calories is reached.
Score is
# of 2:00 rounds needed to complete.




GSP Body:


WOD - Alt. EMOM 32

1. 8cal SkiErg
2. 14 Alt. DB Snatches
3. 80 Single Unders
4. Max Pullups / Ring Rows

* Score is total reps of #4.

Wednesday, July 11, 2018.

Wednesday, July 11, 2018.


CrossFit: TEST WEEK.


STRENGTH - Back Squat

Find a 3RM. 20:00 cap.


WOD - 21-15-9 rep rounds of

Alt. DB Snatches [50/35]
2x Stationary Lunges w/ DB Overhead *
2x DB Goblet Squats *

*2x meaning reps: 42-30-18.




GSP Body:


WOD - Alt. EMOM 32

1. 8cal SkiErg
2. 14 Alt. DB Snatches
3. 80 Single Unders
4. Max Pullups / Ring Rows

* Score is total reps of #4.

Tuesday, July 10, 2018.

Tuesday, July 10, 2018.


CrossFit: TEST WEEK.


STRENGTH - Strict Press

Find a 3RM. 18:00 cap.

* No bouncing/momentum at the bottom. Pause under the chin before each rep.


WOD - 3 Rounds for time, 20:00 cap.

400m Run / 7 Laps
45 aKBS [53/35]
25 Shoulder to OH [95/65]




GSP Body:


WOD - AMRAP 30

15 Unbroken Deadlifts
30 Plate Overhead Walking Lunges
15 Calorie Row


ACCESSORY - 

100 Banded Hip Bridges