Wednesday/ Thursday Crossfit

Strength
Back Squat
5-5-5
 
WOD
90 seconds max effort American Swings (53/35)
90 seconds rest
90 seconds Max effort burpees
90 seconds rest
 
3 rounds for total reps

 

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Monday/ Tuesday Crossfit

Strength

Power Clean and Jerk

1-1-1-1-1

WOD

2k Row for time

 


Friday Crossfit

Strength/ skill work
 
Go over all of the movements in the wod
 
Partner WOD
 
150 KBS (70/53)
100 Deadlifts (185/135)
75 Cleans (135/95)
50 Front Squats (115/75)
400m run (will run together)

Wednesday/ Thursday Crossfit

Strength
 
Back Squat
5-5-5
 
WOD
500 M row then 5 rounds of…
10 pistols
200 m run
10 shoulder to overhead (35/25lb dumbbells)
then…
500 m row
 
For total time
 

Monday/ Tuesday Crossfit

Strength

Thruster 5-5-5

WOD

“Cindy”

5 pull-ups

10 push-ups

15 Squats

20 min AMRAP


Friday Crossfit

Strength
 
Work up to  1 heavy set of five deadlift
 
WOD
 
(all to be dpne holding onto a a bumper plate 45/25)
 
20 Walking lunges
30 push presses
20 walking lunges
30 Squats
20 walking lunges
30 sit-ups
20 walking lunges
30 plate burpees
 
For time

Wednesday/ Thursday Crossfit

Strength
Back Squat
 
5-5-5
 
WOD
 
15 Thrusters (95/65)
400 M run
4 rds for time

Monday/ Tuesday Crossfit

Strength

1-1-1-1-1 Split Jerk

WOD
 
21-15-9
 
Deadlift 225/155
Hand release push-up
For time
 
 

Friday Crossfit

(yes very late, but just in case you wanted it to record it)

Strength

3-3-3-3-3 Weighted Pull-ups, sets across

WOD

12 min AMRAP

9 Power Cleans

6 Front Squats

3 Push-press

(135/95)


Wednesday/ Thursday Crossfit

Strength:

Back Squat 5-5-5

WOD:

200 m run

10 Pullups to toes to bar combo

20 am. Swings 40#/53#

3 rds


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