Sport: Monday, August 5th, 2019
WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Reference past weeks for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Deficit Front Stepping Lunge We will be working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Perform these in sets of 5 and then switch legs. You choose the deficit, up to 6″. 2) 8 minute AMRAP: 10 Dumbbell Deadlifts 50/35 20 Air…
Competition: Monday, August 5th, 2019
WOD: Session A: 1) 15 minute EMOTM: Minute 1 – 1x (1 Power Clean + 1 Hang Squat Clean) Minute 2 – 2x (1 Power Clean + 1 Hang Squat Clean) Minutes 3 – 3x (1 Power Clean + 1 Hang Squat Clean) Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit. 2) Clean Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Clean Rest 2-3 minutes between sets. Use straps if you have them. Add 10-20lbs from last week. 3a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 3b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Reference past weeks for loading….
Fitness: Saturday, August 3rd, 2019
WOD: 1) AQAP: 1 mile Run 25 Rope Sit-to-stand 100 Dumbbell Front Squats 25/15 This is a chipper, you must complete all the reps of one movement before moving onto the next. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Saturday, August 3rd, 2019
WOD: 1) 15 minute EMOTM: Minute 1 – 1 Power Snatch Minute 2 – 2 Power Snatches Minutes 3 – 3 Power Snatches Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit. 2) Snatch Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Snatch Rest 2-3 minutes between sets. Use straps if you have them. Add 10-20lbs from last week. 3) 4 rounds AQAP: 21/15 Calories Assault Bike 7 Deadlifts 315/205 Scale as needed. 4) AQAP: 1 mile Run 10 Legless Rope Climbs 15ft 100 Overhead Squats 135/95 Scale as needed. 5) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Saturday, August 3rd, 2019
WOD: 1) AQAP: 1 mile Run 10 Rope Climbs 15ft 100 Overhead Squats 95/65 This is a chipper, you must complete all the reps of one movement before moving onto the next. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
