Crossfit Nation in Easton MD WODs August 29

It's coming!  Register now!

It's coming!  Register now!

MONDAY

1.  Clean
1RM with at 2 second pause 1" off the floor

2.  Front Squat
2RM

3.  Back Squat
4x6 across

4.  Strength Conditioning
3 RFT*:
15 unbroken Dumbbell Push Press,

12 Unbroken Dumbbell Reverse Lunges,
9 Unbroken Dumbbell Dead Lifts, - all 4 heads of db must touch the ground on every rep. *Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

Boot Camp:  EMOM 15 2 front squats, 2 back squats AHAP,  met con is the same. 

TUESDAY

1.  Conditioning
With a running clock
at the 0:00
AMRAP 5
10 burpees
10 TTB
at the 10:00
AMRAP 5
10 walking lunges
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65

 

2.  Midline Coditioning
50 Strict L-Pull ups for time

WEDNESDAY

 

1.  Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch

2.  Gymnastics Conditioning
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets

Annnd for those of us who don’t have Mus:  1 strict pull up, 5 dips, 5 db bent over rows.
 
3.  Conditioning
"Fortitude"
EMOMx30 or whatever is left
Odd: 15 Cal Row
Even: 15 Burpees

Boot Camp:  EMOM 10  5 cleans, 10 ring rows (alternate) then Fortitude :)

THURSDAY

Stones and Sleds and DU's OH MY

EMOM  45 :  4 STS,  Sled push (under back wall or outside 50ft and back), 25 DUs,  10 Goodmornings,  Weighted walking lunges, rest

FRIDAY

 

1.  Conditioning
"Mexican Jumping Beans"
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders

2.  Squat
Front Squat 3x3 across
Back Squat 3x3 across

SATURDAY

Eva

SUNDA

Barbell Conditioning
EMOMx14:
Odd:  2-3 Power Snatches
Even:  2-3 Power Clean and Jerks,

 and if you missed Thursdays work, do that, too.   

Rowing TBA