Friday
WOD 5 Rounds for time of: 9 Right arm dumbbell thrusters 50/35lb 9 Toes to bar 9 Left arm dumbbell thrusters 50/35lb 9 Burpees Post rounds completed to the Zen.
WOD 5 Rounds for time of: 9 Right arm dumbbell thrusters 50/35lb 9 Toes to bar 9 Left arm dumbbell thrusters 50/35lb 9 Burpees Post rounds completed to the Zen.
Weightlifting: Clean and Jerk x2 every 2 minutes for 12 minutes (6 rounds) Then: EMOM 12 Minutes Even: Back Squat x3 reps (go by feel) Odd: Ring Dip negatives x6 Conditioning: Core exercises of your choice: GHD sit ups, Back Ext, V-ups…etc.
WOD 10 Rounds for time of: 10 Deadlifts with a pair of Dumbbells 50/35lb 10 Weighted Box Step Ups with one dumbbell 50/35lb and 24/20” box After WOD complete 5 sets of Push ups at 40% of max Post times to the Zen.
EMOM for 20 minutes: Even: Overhead Squat x5 reps Odd: Max Double unders Pick a weight that you can do 5 reps, add weight anytime and reduce weight when needed. Conditioning: SLIPS for 20 minutes and 3×10 bumper raises, reverse hypers. Post loads and total double unders to the Zen.
WOD 21-18-15-12-9-6-3 rep rounds of: Kettlebell Swings Sit ups Pull ups After the WOD, do the following: 5 sets of push ups at 35% of max and or add in anyway you like the negative Ring Dips we did last Thursday.
CrossFit Carol Stream is 10 years old today! WOD AMRAP in 20:10 10 Thrusters 65/45lb 10 Power Snatches 65/45lb 10 Burpees Post rounds completed to the Zen.
Gymnastics: Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 7 Ring dip negatives. With a straight body and rings at armpit level, Jump to support then lower body down in a straight line until feet are flat on ground, maintaining active shoulders press
WOD 20 minute AMRAP 7 Deadlifts 225/155lb 7 Strict pull ups 7 Box Jumps 24/20” Post rounds completed to the Zen.
Weightlifting: Snatch 1 rep max (or heavy single) Front Squat 1 rep max (or heavy single) Conditioning: Scales front and back 3×3 Bumper raises and reverse hypers 3×10 Post loads to the Zen.
Max Effort: Max Push ups. The only rest you may take is in a plank position, no downward or upward dog. These are HONEST push ups. Chest to deck, extension and head facing forward. You will only hurt yourself and the program will not work properly if you do not hold high standards. WOD For