Tuesday
WOD 5 rounds for time of: 15 Power Snatches 75/50lb 30 Wall Balls 20/14lb Post loads and times to comments…..
WOD 5 rounds for time of: 15 Power Snatches 75/50lb 30 Wall Balls 20/14lb Post loads and times to comments…..
MAX EFFORT Shoulder press 3,3,3+ Push Jerk* 3,3,2, (70,80,90%) *You may do Split Jerks and you may rack between reps. (not touch and go) WOD AMRAP in 7 minutes 7 Kettlebell swings 70/55lb 7 Chest to bar pull ups 7 box jumps 30/24″ Post rounds and fractions of rounds to comments….
Olympic Lift Skill Development: Snatch 3,3,3 (60,65,70%) WOD Three rounds for time of: 35/25 pound Dumbbell squat snatch, 15 reps, right arm 30 Sit ups 35/25 pound Dumbbell squat snatch, 15 reps, left arm 30 Sit ups Post loads and times to comments……
WOD 10 rounds for time of: 10 Up Downs 10 Tuck Jumps 10 Grasshoppers Post times to comments….
MAX EFFORT Deadlift 3,3,3+ WOD Tabata Row for TOTAL distance. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
I want to apologize to anyone that I had mentioned we would be doing Snatch Skill work. We will be doing that later in the week MAX EFFORT 5 rounds of max reps of the following Back Squat Body weight Push ups feet elevated on 45lb bumper (strict form: the chest and only the chest
Lets start this week right with the much anticipated: “Filthy Fifty” For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 35/25lb Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/30 pounds (barbell) 50 Back extensions 50 Wall ball shots, 20/14 pound ball 50 Burpees 50 Double unders
Open Gym from 9:30am until Noon. Come in and work on one of your goals! Do mobility. Do a WOD or lift you missed. Drink coffee and enjoy your CrossFit Carol Stream family.