CROSSFIT
STRENGTH:
Barbell Cycling
All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks
:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks
:30s On, :30s Off - Deadlifts
:30s On - Push Jerks
*Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."
Male - 135-155-185-155-135
Female - 95-105-125-105-95
WOD:
For Time:
20 Sprints
... Directly into:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
... Directly into:
20 Sprints
SWEATFEST
3 Rounds:
8 DB Power Snatches
8 Toes to Bar
8 Weighted Step Ups
30 Calorie Row
3 Rounds:
8 DB Power Snatches
8 Toes to Bar
8 Weighted Step Ups
30 Calorie Row
3 Rounds:
8 Power Snatches
8 Toes to Bar
8 Weighted Step Ups
CROSSFIT FOR SPORT
WOD:
5 Rounds For Time
50 Double/Single Unders
10 DB/KB Step Ups
10 DB Hang Clean & Jerk (5 each side)
STRENGTH:
Hang Power Snatch
*After the WOD we will spend the remainder of the time working on our Hang Power Snatch through drills, PVC, and empty barbell.
