Monday
/5 rounds, each for time of:
Run 400 meters
15 power clean & jerks 95/65lb
Rest 3 minutes between rounds
Post total work time to the Zen.
Friday!!
/WOD
AMRAP in 20 minutes of:
2 Muscle ups
4 Handstand Push ups
8 Kettlebell Swings 70/55lb
Post total rounds to the Zen.
Thursday
/EMOM 20 minutes
Even: Front Squat 3 reps (go by feel, but try to stay with same weight throughout the workout)
Odd: Double Unders max reps
Conditioning:
3 sets of:
Reverse Hypers x10
Bumper raises x10
Post total double unders and loads to the Zen.
Wednesday
/WOD
20 minute AMRAP
Starting weight is 95/65lb. after the first round you may add weight or take weight off at any time.
Power Cleans 10,8,6,4 and every round after that will be 2 reps
Every round will end with a 200m run.
The workout will be scored by the total weight lifted during this workout. So keep track of your weights.
You are responsible for changing your own weight.
Post total rounds and total weight to the board and Zen.
Tuesday
/Olympic Weightlifting Total
Snatch 1,1,1
Clean and Jerk 1,1,1
You will begin by warming up the snatch. When you’re ready you will attempt your first lift for a 1 rep max. You will have three attempts to find a one rep max for the snatch. Then you will move onto the Clean and Jerk and repeat.
You must receive the bar in the squat for both lifts for it to be considered a ‘good’ rep. With the Jerk a ‘press out’ is not allowed. You may push or split jerk.
Monday!
/WOD
3 Rounds for time of:
15 Toes to bar
15 Box Jumps
Run 400m
Then:
5 Rounds of push ups @35%
Post times to the Zen.
Friday
/WOD
5 Rounds for time of:
9 Power cleans 135/95lb
12 Over the bar burpees
24 Double unders
Post times to the Zen.
Thursday
/EMOM 18 minutes
3 rounds of:
Even: Shoulder press x3
Odd: Bar Muscle Ups Max reps
Then 3 rounds of:
Even: Push Press x3
Odd: Chest to bar Pull ups Max Reps
Then finally 3 rounds of:
Even Minute Push Jerk x3
Odd Minute Strict Pull ups Max Reps
Conditioning:
3-5 rounds of:
Inverted hangs on rings to lower x3
Scales back and forth x3 per leg.
Post total reps per movement, and weights lifted.
Wednesday
/WOD
For time:
21 deadlifts
Run 400 meters
18 deadlifts
Run 400 meters
15 deadlifts
Run 400 meters
12 deadlifts
Run 400 meters
Men: 225 lb.
Women: 155 lb.
You may drop the weight AFTER a set of 3 or more. If you need to drop it after less than 3 reps then you must scale down the weight.
Tuesday
/Weightlifting:
Snatch Balance 3,3,3
Overhead Squat 2,2,2
Snatch (squat) 1,1,1
Conditioning:
50 Strict Toes to bar for time. (NO SWINGING OR KIPPING)
Alternate would be a hanging straight leg lift. Feet together and legs straight, lift them to waist level or higher if you are able.
Post loads to the Zen.
Monday
/WOD
AMRAP in 25 minutes:
1 Strict pull up
3 Pull ups
3 Handstand push ups
6 Push ups
6 One legged squats alternating
9 Squats
Post rounds to the Zen.
Friday!!!
/WOD
5 Rounds for time of:
Run 400m
15 hang Power Snatches 95/65lb
Post times to the Zen.
Thursday!!
/WOD
20 minute AMRAP of:
2 Muscle ups (or 4 chest to bar and 4 ring dips)
4 Right arm kettlebell clean and jerks 55/35lb
4 Left arm kettlebell clean and jerks 55/35lb
6 Box jumps 30/24”
Post rounds completed to the Zen.
Wednesday
/WOD
3 rounds for time of:
Run 400m
21 Burpees
Run 200m with 45/25lb bumper
Then conditioning:
5 Rounds NOT for time:
push ups at 35%
Scales front and back x2-3 reps per side
Post times to the Zen.
Tuesday
/WOD
5 rounds for time of:
9 Deadlifts
5 Squat Cleans
3 Thrusters
Men use 135lb
Women use 95lb
Post times to the Zen.
Monday
/WOD
AMRAP in 20 minutes
5 Chest to bar Pull ups
10 Dumbbell push press alternating 50/35lb
20 Walking lunges
Post rounds completed to the Zen.
WOD
"Mini Murph"
Through your generosity, CrossFit Carol Stream, in our members' name, donated $520 to The Midwest Shelter for Homeless Veterans. Thank you all for who you are and what you do!
WOD: for time...
Run to Gary Ave.
Then: 5 rounds
5 Pull-ups
10 Push-ups
15 Air Squats
Run to Gary Ave.
Have a good weekend... it's been fun this week, a slice of life!!!!
Thursday 16-July-2020: Weightlifting
/EMOM 16 minutes
1st: Back squat x3 (select weight by feel…)
2nd: 25% Push-up max
3rd: Back squat x3
4th: Pull-up negative x2
Repeat for 16 minutes.
Conditioning:
Scales (front and back)
Sit-up sequence: x5 sets of…
Hollow-body hold (15 sec. on/10 sec. rest) x1
V-up x3
Sit-up x5
"Chipper" AMRAP
/"Chipper" AMRAP 20 Minutes
10 Box Jumps (24/20)
20 KB Snatches - 10 L/10R (55/35)
30 Grasshoppers
40 KB Russian Swings (55/35)
50 Double-Unders
Scale as appropriate… KB load first… reps second… time third.
Weightlifting Complex -AMRAP
/4 Rounds of 3 minute AMRAP
6 Deadlifts (115/75)
4 Hang Squat Cleans (115/75)
2 Jerks/Push Press (115/75)
1 minute REST between rounds
Conditioning: 5 Sets of:
Hollow body holds x3 (10 sec on/10 sec off)
V-ups x3
Sit-ups x5
