Archive | May, 2017

Thursday’s WOD

Warm-up:

3 Sets:
10 Snatch Grip Press, light weight, controlled eccentric
10 Snatch Grip Split Stance Romanian Deadlifts/side, light weight, controlled eccentric
10 Front Squats, light weight, controlled eccentric
10 Press from Split, light weight, controlled eccentric

Strength 1:

Snatch 8×1

Notes
Athletes with an established 1RM snatch should start at 80%.

TIMECAP: 20:00

Strength 2:

Clean + Front Squat + Jerk 8×1

Notes
Athletes with an established 1RM clean & jerk should start at 80%.

TIMECAP: 20:00

Extra Work – Every 6 Minutes x 4 Rounds:

2 Power Snatch + 2 Hang Squat Clean + 2 Power Clean & Jerk, 185#/125#
20/15 Calories Assault Bike OR Row
2 Power Snatch + 2 Hang Squat Clean + 2 Power Clean & Jerk, 185#/125#

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Wednesday’s WOD

Warm-up:

10 Minutes:
50′ Single Arm Walking Lunge, change arms @ 25′
10 Windshield Wipers (Left + Right = 1 Rep)
20 Superman Extensions w/Pause @ Top

Gymnastics:

5 Rounds For Quality:
L-Hold to 0:05 from failure
8/6 Strict Chin-Ups
32′ Handstand Walk OR 16 Shoulder Taps

WOD:

5 Rounds For Time:

12 Thrusters, 95#/65#
9 Handstand Pushups

TIMECAP: 10:00

Extra Work: Run 90 Minutes @ 60%

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Tuesday’s WOD

Warm-up:

3 Sets:
10 Single Arm Push Press/side, moderate weight, control eccentric
10 Goblet Squats
200m Jog

Strength: 

Back Squat 3RM

WOD:

For Time:
15-12-9-6-3 Push Press, 165#/110#
Alternate With
5-4-3-2-1 Rope Climb, 15′ Ascent

TIMECAP: 20:00

Extra Work – EMOM 18, alternating:
a) 10 Landmine Rows, left
b) 10 Landmine Rows, right
c) 10 Hip Extensions

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Monday’s WOD

Image result for crossfit murph

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

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Friday’s WOD

Warm-up:

EMOM 10:
3 Power Cleans + 2 Front Squats + 1 Clean
20 Single Unders + 5-10 Double Unders

Strength:

Clean 2RM

WOD:

5 Rounds For Time:
50 Double Unders
20 One Legged Squats, alternating

TIMECAP: 16:00

Extra Work: Assault Bike

6×20/15 Calories @ 9
Work: Rest 1:1

 

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