THURSDAY 08/16/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Tempo Back Squat 32×0 – 3 x 5 sets **Add 5# From Last Week

A2) Alternate DB Seated Strict Press x 8 (Each)

 

WOD

 

8 Minutes To Complete:

50 Double Unders

15 Chest To Bar PullUps

15 Hang Squat Cleans (95/65)

Rest 1 Minute

x4

 

 

TUESDAY 8/14/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

A1) Push Jerk (from rack) x 5-4-3-2-1 (Decrease reps by 1 each set, increase load)

A2) Squat Hold Single Arm Lift (Light Weight Plate or DB) x 10 (each)

A3) Sorenson Hold x :20 sec.

x5

 

WOD

 

Benchmark: “Grace”

For Time:

30 Clean & Jerks (135/95)

SUNDAY 08/12/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

EMOM12

  1. :30 Seconds Handstand Hold
  2. 1-2 Rope Climbs

 

WOD

 

20 Minutes AMRAP

10 HSPU

20 Box Jumps (24/20)

20 Calories Bike

20 Overhead Squat ((95/65)

 

 

SATURDAY 08/11/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Movement Prep

 

WOD

 

“CrossFit Total”

 

Back Squat, 1RM

Shoulder Press, 1RM

Deadlift, 1RM

 

*10 Minutes For Each Lift – 2 Minutes Prep and 8 Minutes of Active Work Time

 

 

 

THURSDAY 08/09/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

Tempo Back Squat 32×0 – 3 x 5 Sets **Add 5# From Last Week

 

WOD

 

“Fight Gone Bad” (Compare To 1/17 or 1/20)

 

1 Minute Wall Balls (20/14)

1 Minute Sumo DL High Pull (75/55)

1 Minute Box Jumps (24/20)

1 Minute Push Press (75/55)

1 Minute Row (1 Cal = 1 Rep)

 

Rest 1 Minute

 

x3

 

*Total Score Is Rep Of Each Movement

TUESDAY 08/07/18

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WARM UP

Trainer’s Choice

 

FIRST…

Skill

 

WOD

 

4 Rounds For Quality:

10 Kip Swing

10 Powell Raise (Each)

10 Supinated B.B. Row

10 B.B. Front Rack Split Lunge

 

+

 

3 Minutes Round:

10 Deadlifts (225/155)

50 Double Unders

Max Toes To Bar

Rest 1 Minute

x 4