Thursday
EMOM for 20 minutes of: Even: Back Squat x3 @ 75% Odd: Double Unders Conditioning: 3 rounds of: Reverse Hypers x 12 Bumper raises x 12 Post loads and total double unders to the Zen.
EMOM for 20 minutes of: Even: Back Squat x3 @ 75% Odd: Double Unders Conditioning: 3 rounds of: Reverse Hypers x 12 Bumper raises x 12 Post loads and total double unders to the Zen.
5 rounds each for time of: Row 250m 5 Clean and Jerks 155/110lb (power clean is ok) 7 Toes to bar 10 Box Jumps 24/20” Rest as needed between rounds. Post time to the Zen.
EMOM 20 minutes Even: Front Squat x3 @ 75% or a weight that is moderately heavy. Odd: Strict Pull Ups 5 for men, 3 for ladies Then 20 minutes of SLIPS Post loads to the Zen.
WOD AMRAP in 15 minutes of: 11 Russian swings 55/35lb 11 Weighted Walking Lunges 55/35lb 11 Burpees!! Then 5 rounds of push ups at 35% max Post rounds completed to the Zen.
Workout 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots 14-lb. ball to 9 ft. 20-lb. ball to 10 ft. Time cap: 20 minutes
Running…… WOD Choices: Pick one of the following running workouts to do Run to Gary ave and bike 1 mile 3x Run to Schmale rd. 10 laps around the building, resting 1 minute between laps. Today’s running should be at a moderate intensity. Focus on movement and getting some ground under your feet. Then: Mobility
Weightlifting: Deadlift 3-3-3-3-3-3-3 reps (work on a 3 rep max) Practice SLIPS for 20 minutes. Post loads to the Zen.
WOD compliments of Crossfit.com Complete as many rounds as possible in 12 minutes of: 3 weighted pull-ups (put bell between knees) 6 push-ups on dumbbells 9 dumbbell squats Women use 25-lb. DBs, use one for pull-upsMen use 35-lb. DBs, use one for pull-ups Post rounds completed to the Zen.
Compliments of CrossFit HQ Weightlifting: Split snatch 1-1-1-1-1-1-1 reps Practice SLIPS for 20 minutes. Post loads to the Zen.
Workout 20.4 For time: 30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10 clean and jerks, 145 | 225 lb. 30 single-leg squats 5 clean and jerks,