down and under
1 Mile Timed Run plus extra =]
Rest 10 minutes
10 minute AMRAP:
10 HSPU
30 DU’s
Toe Squat Walks
METCON
3 rounds for time of:
15 Toes-to-bars
10 Overhead Squats, 155/105 lbs
5 Wall Walks
Gramanda
PREWOD
Find a 1rm of the complex
2 squat cleans + 1 Jerk
12-9-6 reps, for time of:
Muscle-up
Clean & Jerk, 185/135 lbs
Bumper plate madness
For time:
Run, 400 m
25 Weighted Sit Ups, 25/15 lbs
25 Pull-ups
Run, 200 m
25 Weighted Sit Ups
25 Overhead Walking Lunges, 25/15 lbs
Run, 200 m
25 Weighted Sit Ups
25 Overhead Walking Lunges
Run, 400 m
25 Weighted Sit Ups
25 Pull-ups
Laddered up
As many reps in 12 mins as you can of:
10 Push-up (hand release)s
5 Squat Clean & Jerks (155/105)
20 Push-up (hand release)s
10 Squat Clean & Jerks
30 Push-up (hand release)s
15 Squat Clean & Jerks
Continue to increase by 10 reps on Push-ups and 5 reps on the SC&J every round.
Tabata time
PREWOD
3 Snatches, 70% 1RM
Every 1 min for 10 mins.
Tabata Goblet Squats 53/35 lbs
Tabata Kettlebell Swing, 53/35 lbs
Tabata Kettlebell SDHP, 53/35 lbs
Tabata Box Jump, 30/24 in
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
P.S.
PREWOD
Every 1 min for 10 mins do:
5 Burpees
5 Box Jumps, 24/20 in
For time:
50 Push Press, 95/65 lbs
50 Sit-ups
25 Push Press, 95/65 lbs
25 Sit-ups
15 Push Press, 95/65 lbs
15 Sit-ups
run, throw, jump
PREWOD
5×5 back squat add weight each set!
METCON
10 rounds for time of:
Run, 100 m
10 Wall Balls, 20/14 lbs
20 Double Unders
Gwen
Don’t drop me!
PREWOD
Every 1 min for 10 mins do:
30 Kettlebell Swings (Russian)
Rest 1 min
1 minute on and 1 off so 5 total rounds
————————–
“Gwen”
Clean & Jerk 15-12- and 9 reps
Once you pick up the bar from the ground you can’t let go until you have reached the required reps. These are touch and go reps. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
You pick the weight it’s for max load/time!
*If you let go of the bar, set it on the ground it’s a foul. If you foul you have to restart the reps back at 1.
example I’m on the set of 15 and I drop the bar on rep 7 when I pick up the bar again I have to start the 15 rep round again at 0 till I can complete unbroken 15 hang cleans.
Mystery Week WOD #4
Mystery Week!!! CrossFit is always about preparing not only for the unknown but for the unknowable.
Here is a picture that has some hints on what the WOD will be!
Morning class quit telling the evening classes
