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Main – CrossFit

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Main WOD

W-1: WOD specific warm up (No Measure)

Do 2-3 sets of partial reps for each movement….75-85% effort

M-1: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

RX:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 95/65

10 Chest to Bar

Scaled:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 75/45

10 Jumping Chest to Bar

Masters:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 75/45

10 Jumping Chest to Bar

M-2: GHD Situps (2 x 12 GHD + back extensions ( 4 sets))

Competition WOD

W-1: WOD specific warm up (No Measure)

Do 2-3 sets of partial reps for each movement….75-85% effort

C-1: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

RX:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 95/65

10 Chest to Bar

Scaled:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 75/45

10 Jumping Chest to Bar

Masters:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 75/45

10 Jumping Chest to Bar

C-2: Front Squat (EMOM 10 x 2 reps ; build over sets)

SWOD

S-: Metcon (No Measure)

S-A.

Deadlift

70%x3

80%x3

90%x3

70% 12×3 reps; rest 2-3 minutes

S-B.

Front Squat 4×8; rest 2 minutes Heavier than last week

S-C.

Romanian Deadlifts 4×15; rest 60 seconds Light to Mderate Load

S-D.

5 sets:

15 Back Extensions; rest 30 seconds

90 second Plank Hold (add weight); rest 30 seconds

Categories: WOD

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