Friday!
/Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Thursday
/WOD/Weightlifting
For time:
50 Turkish Get ups 50/35lb dumbbell
50 Strict Pull ups
Partition reps as needed.
Post times to the Zen.
Wednesday
/WOD
3 Rounds for time of:
21 Wall Balls
21 Sumo Deadlift High pulls 75/55lb
21 Box Jumps 24/20”
21 Push Press 75/55lb
Post times to the Zen.
Tuesday
/EMOM 12 Minutes
Even minute: Hang Squat Cleans x3 reps
Odd minute: Strict Ring Dips 5-7 reps
Conditioning:
3 Sets of 10 reps each of:
Bumper raises
Reverse Hypers
Monday
/WOD
AMRAP in 20 minutes of:
5 Inverted burpees
7 Toes to bar
10 Up downs
Post total rounds and reps to the Zen.
Friday!!
/WOD
50-35-20 rep rounds for time of the following:
Weighted Box Step ups 50/35lb Dumbbell 24/20” box
Sit ups
Double unders
Dumbbell snatch 50/35lb (alternating)
Post times to the Zen.
Thursday
/5 Rounds NOT for time of:
Back squat x5 (3 second pause at bottom)
Strict toes to bar 7-10 reps (NO kipping)
For the squats go as heavy as you are able while maintaining the 3 second pause standard.
Post loads to the Zen.
Wednesday
/WOD
15 minute Time cap….
20 burpees
10 clean and jerks (power clean and split jerk is fine)
Beginning at 95/65lb you will add 20/15lb every round.
Every round will begin with 20 burpees and end with the completion of 10 clean and jerks. Tie breaker is when the athlete completes the 20 burpees. There is a 15 minute time cap, go for as many reps as you can achieve in this time frame. Speed through the burpees and lift with good technique!
Get ready for the Open!
Post total reps to the Zen.
Tuesday
/Weightlifting:
Snatches 4x3 (pick a load that you are able to ‘touch and go’)
Front Squat 4x3 @80% (stick with same load)
Conditioning:
3 Sets of
Candlesticks x10
Plank holds around the world x2
Monday
/Complete as many rounds as possible in 20 minutes of:
4 strict pull-ups
8 push-ups with feet on a box 24/20”
12 med-ball cleans 20/14lb
post rounds completed to the Zen.
Friday!
/WOD
4 Rounds for time of:
20 burpees
20 dumbbell snatches alternating
9 Single arm dumbbell thrusters right arm
9 Single arm dumbbell thrusters left arm
Men 50lb
Women 35lb
Post times to the Zen
Thursday
/Weightlifting:
Deadlift 5,5,5,5,5 (Touch and go, forward grip ONLY, no switch grip)
Conditioning:
Push ups 5 sets @ 35%
5 Sets of 10 V-ups or Single leg V-ups
Post loads to the Zen.
Wednesday
/WOD
AMRAP in 20 minutes of:
3 Wall Climbs
6 Toes to bar
9 Box Jumps 24/20”
Post rounds to the Zen.
Tuesday
/Weightlifting:
Squat Cleans 3,3,3,3 (touch and go)*
Back Squat 4x3 @80-83% of 1 rep (work with same load for all 4 rounds)
Post loads to the Zen.
Monday
/WOD
Compliments of CrossFit HQ
Task Tabata
300 reps for time, following the pattern:
20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest
After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Post time to the zen.
Friday!!
/WOD
10 Rounds for time of:
10 Wall Balls 20/14lb
7 Power Snatches 95/65lb
Post times to the Zen.
Thursday
/AMRAP in 7 minutes of:
1 Deadlift
1 Dumbbell Sea saw push press (right and left is one rep)*
2 Deadlifts
2 Dumbbell Sea saw push press
3 and 3 reps, 4 and 4 reps, keep adding a rep a round to each exercise until the timer goes off.
Deadlift: 225/155lb
Dumbbell: Pick a weight that is manageable but moderately heavy.
*Dumbbell Sea saw push press: holding two dumbbells and push pressing one at a time. Right and Left is ONE rep.
Do SLIPS after Workout.
Post rounds to the Zen.
Wednesday
/WOD
AMRAP in 15 minutes of:
5 burpees
7 Toes to bar
10 Kettlebell Swings 55/35lb
Post rounds completed to the Zen.
Tuesday
/Weightlifting/WOD
30 Squat Clean Thrusters “Clusters” for time and Load.
You will Squat Clean and then perform a Thruster. A jerk is not allowed, the bar must be in continuous motion out of the squat.
Monday
/WOD
AMRAP in 20 minutes of:
10 Pull ups
15 Push ups
20 Sit ups
25 Squats
Post rounds to the Zen.
