Crossfit in Easton MD WODs August 15- August 21

Crossfit easton

MONDAY 

With a running clock...
1.  5 minutes to work up to a heavy single Front Squat
2.  5 minutes to work up to a heavy single Muscle Snatch
3.  5 minutes to work up to a heavy single OHS
4.  5 minutes to work up to a heavy single Snatch Balance
5.  5 minutes to work up to a heavy single Squat Snatch
6.  5 minutes to work up to a heavy single Front Squat
 
7.  Conditioning (time cap)
15 OHS, 135/95
15 C2B
15 Squat Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15 Squat Cleans, 135/95
15 C2B

Boot Camp:  Superset 5 sets of 10 Front squats and 10 OHS (PYOW)  rest as needed between sets.  Conditioning:  15 OHS, 15 pull ups, 15 squat cleans, 15 front squats, 15 pull ups, 15 squat cleans, 15 pull ups

TUESDAY

1.  Dead Lift
Work up to a heavy triple Sumo Dead Lift with bands or chains

2.  Conditioning
3 Rounds:
60 DU
30 Cal Bike
15 Deadlifts (245/165)

WEDNESDAY  (Athlete/Boot Camp)

1.  Strength Conditioning
4x8 unbroken Cleans, climbing - rest as needed

2. Strength Conditioning
3x10 Bench Press, climbing - rest as needed

3.  Conditioning
2 RFT:
20 Thrusters, 95/65
20 Pull ups
20 Wall Balls
20 Calorie Row

THURSDAY

Strength Accessory 
A.  3x6 Back Rack Bulgarian Split Squats
B.  3x20 Weighted Sit ups (feet anchored)
C.  3x6 Single leg Front Rack Step ups

Conditioning
5RFT:
5 Front Squats - you choose the weight
5 Weighted Pull ups - you choose the weight
5 Weighted Ring Dips - you choose the weight

2k Row--maintain steady pace DO NOT SPEED UP AT THE END

FRIDAY

1.  Conditioning--may perform cleans
Ascending Ladder for 8 Minutes:
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9 Power Snatch, 9 TTB
Rx - 115/80

2.  Strength
6x4 Back Squats, across

Boot Camp:  Deadlift/push up ladder,  Strength is the same,  tabata planks

SATURDAY

Push Press 5x8,  building  3 minute starts.  During rest, mobilize your shoulders and hips

3 Rounds:
30 DB Squat Cleans (50/35
30 Burpees
800 Meter Run

This is a tough WOD,  If you will not be completing it as RX'd, (boot camp)  Please do 6 rounds at half the reps with a 30 min cap.  

SUNDAY

Work for 40 minutes

Sled push

Stone to shoulder x 2

50 DUs

Snatch Deadlift--first pull and second pull to hips, no shrug x5

Farmer Carry to wall and back 2x:  shrug 5x before each rep with the weight. 

TGU x2 AHAP