Week of August 5, 2019

Monday

Warm Up / Mobility:  3 Rounds

Even- 10 PVC Pass Throughs + 10 PVC OHS

Odd- 10 Empty Barbell Power Snatches

Strength:  Snatch

    Every 2 min for 10 rounds, 2 snatch @ 85%

    Only 2 attempts, record weight and total successful lifts out of 20

WOD

CF Games- Mat Fraser got 22+15 Reps of Mary . How do you compare?

“Mary”

5 HSPU

10 Pistols

15 Pullups

—-or—

“Cindy”

5 Pullups

10 Pushups

15 Air Squats

20 Min AMRAP

Extra Credit

3 x 200m Farmers Carries

 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- 10 KBHP + 10 Jumping Air Squats

Odd- 12 Walking Lunges + 8 KBS

Strength: Front Squat

4 x 3 @ 85%

WOD

 Partner Up  10 rounds for time 

    100m Row

    10 KBS (53/35)

    10 Burpees

    10 Thruster (95/65)

    10 Goblet Squats (53/35)

Alternate movements with your partner

*35 min time cap 

Extra Credit

Off


HIITuesday (6:30pm)

A) Max Height Box Jump

    B) Max Distance Broad Jump

WOD

 Partner Up  10 rounds for time 

    100m Row

    10 KBS (53/35)

    10 Burpees

    10 Thruster (50/35)

    10 Goblet Squats (53/35)

Alternate movements with your partner

*25 min time cap  

 


Wednesday

Warm Up / Mobility:  Banded Shoulder Mobility

Strength:  EMOM 3 Push Press x 10 Min

WOD

  7 Power Snatch (155/105)

    20 Box Jumps

50 Double Unders

    12 Power Snatch (135/95)

    20 Box Jumps

50 Double Unders

    18 Power Snatch (115/85)

    20 Box Jumps

50 Double Unders

Rx+ 185/125, 155/105, 135/95

*16 min tie cap 

Extra Credit

Core Test

 


HIIThursday (6:30pm)

 Farmers Carry Relay 100m x 12 Rounds

WOD

Dmbl Snatch

Box Step Ups with Dmbl

Assault Bike Cal

Sit Ups

Ring Rows

1 min at each station, 30 second transition x 3 rounds

 


Friday

Warm Up / Mobility:  3 Rounds

Even- 10/8 Cal row

Odd- 100m Run

Strength:  Clean

4 x 3 @ 85%

WOD

 5 rounds for time

    5 Cleans (185/125)

    20 Wall Balls 

*12 min cap

Extra Credit

 1,000m Recovery Row 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

12 min AMRAP

    10 Cal Assault Bike

    10 Box Jumps

    30 Double Unders

12 min AMRAP

    10 OHS (95/65)

    10 Burpee over bar

    10 Front Rack Lunges

12 min AMRAP

    10 Cal Row

    10 KBHP (53/35)

    10 Hand Release Pushups

CrossFit HeightsComment