Wednesday
/WOD
10 Rounds for time of:
5 Power Snatches 95/65lb
7 Burpees
10 Box Jumps 24/20”
Post times to the Zen.
Tuesday
/EMOM for 15 Minutes:
First Minute: Back Squat 5 reps (go by feel)
Second Minute: Strict Pull ups MAX reps
Third Minute: Push ups MAX reps
Conditioning:
3 Sets of 10-15 V-ups
3 Sets of 5-10 Around the world planks.
Post Loads and reps to the Zen.
Monday!
/The CrossFit Open is coming up! Don’t forget to sign up to participate with your friends at CrossFit Carol Stream and around the world!
WOD
20 minutes to lift as much weight as possible:
10,8,6,4,2…2…2….2 …. etc. reps of Clean and Jerks (squat or power)
12,10,8,6,4…4….4…4 …etc. reps of one legged squats alternating.
The goal is to lift as much weight as possible in 20 minutes. Total sum of load completed will be your score.
Post loads to the Zen.
Friday!!
/WOD
5 Rounds for time of:
10 Power cleans 155/110lb
15 Toes to bar
20 Box jumps
Post times to the Zen.
Thursday
/Weightlifting:
5 rounds for time of:
5 Front Squats
25’ Handstand walk*
*If you are unable to walk on your hands, either spend 2-3 minutes per round practicing the walk, or do shoulder taps while in a handstand hold. And if you just do not want to be upside down, do 50’ of Bear Walks instead.
For the Front Squats, pick a load that you can do all 5 reps but anymore reps would be challenging.
Post loads and times to the Zen.
Wednesday
/WOD
AMRAP 20 minutes
4 Pull ups
8 Weighted Step ups 24/20” 50/35lb
12 Dumbbell Hang Split Snatches (alternating) 50/35lb
Post rounds completed to the Zen.
Tuesday
/Weightlifting/WOD
5 rounds for time of:
9 deadlifts
5 squat cleans
3 thrusters
You must complete each exercise entirely before starting the next one. For example, your 9th deadlift cannot turn into your first clean. And your 5th clean cannot turn into your first thruster.
Men: 135 lb.
Women: 95 lb.
Conditioning:
3 Sets of Bumper raises x10
Around the world planks 3 sets of 5.
Post times to the Zen.
Monday
/WOD
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to the Zen.
Friday!!
/WOD
For time complete the following chipper:
100 Calories (row or bike)
100 Dballs over the shoulder 100/70lb
100 Burpees
Partition reps as you desire.
25 minute time cap.
Post times or total reps to the Zen.
Thursday
/Weightlifting:
Clean Complex:
Do Five rounds of the following complex for a max load. Once the complex has started there is no ‘re-grip’ touch and go only.
Deadlift x1
Hang Power Clean x1
Hang Squat Clean x1
Jerk x1
Then:
Back Squat 5x2 Heavier than last week.
Post loads to the Zen.
Wednesday
/WOD
AMRAP in 20 minutes:
3 Wall climbs
7 Toes to bar
10 Box jumps 24/20”
Post rounds to the Zen.
Tuesday
/Weightlifting:
Snatch 1 rep max attempt.
Front squat work up to a heavy single or even a 1 rep max
Post loads to the Zen.
Monday
/WOD: 4 rounds for time:
20 Kettlebell swings (55/35)
40 Sit-ups
20 Weighted walking lunges (55/35)
Friday 1-28-22
/WOD:
For time
10 Rounds
10 Deadlifts (205/135)
10 Wallballs (20/14)
Thursday
/Weightlifting
Go heavier than last week.
Clean and Jerk 5x1
Clean Pull 3x3
Back Squat 5x3
Wednesday
/WOD
5 rounds for reps of:
1 minute of rowing for calories
1 minute of double unders
1 minute of push press 95/65lb
REST one minute.
Post total reps to the Zen.
Tuesday
/Weightlifting:
Loads are to be heavier than last week. Warm up to a heavier load and then begin your first set of five.
Snatch 5x1
Snatch Pull 3x2
Front Squat 3x2
Conditioning:
3-5 rounds of:
10-12 V-ups
5-7 Around the world planks
Push Ups @ 35% of max
Monday
/WOD
For 17 minutes complete as many reps/rounds as possible of:
1,2,3,4,5,6,7,8…..etc adding 1 rep to each exercise until the time cap.
Pull up
Weighted Step up 50/35lb on 24/20”
Burpee
Post total reps and rounds to the Zen.
Friday!!
/WOD
5 Rounds for time of:
9 Dumbbell Hang power snatch Right arm 50/35lb
9 Dumbbell Hang power snatch Left arm 50/35lb
36 Double unders
9 Dumbbell thruster Right arm 50/35lb
9 Dumbbell thruster Left arm 50/35lb
Post times to the Zen.
Thursday
/Weightlifting/WOD
12 minutes to Squat clean and Jerk as much total weight as possible. You must use at a minimum the same weight you used two weeks ago.
Each rep is a considered a lift. Meaning that the squat clean counts as a rep and the jerk counts as a separate rep. SO if you fail a jerk, the clean still counts. BUT, the clean will not count again until the jerk is completed. Ultimately you will most likely end with one more clean than the jerk.
Conditioning: Back Squats 5x5 at a ‘feel good’ weight. (Stay with same load throughout)
Post total reps and total weight lifted to the Zen.
