WODS 8/8-8/14

crossfit easton maryland

Monday

1.  Snatch
work up to a heavy complex of: 1 power snatch + 1 squat snatch

2.  3x6 back squat

3.  Conditioning
"the chief"
5 rounds:
amrap 3:
3 power cleans (135/95)
6 pushups
9 air squats
rest 1:00 between rounds

4.  Gymnastics pulling
complete 5 of the following complexes: 5 strict c2b + 5 bar muscle ups + 5 kipping c2b pull ups + 5 kipping pull ups

Boot Camp:  EMOM 10 min:  3 thrusters, 4 burpees (7 reps per minute)  BACK SQUAT:  3x6  CONDITIONING:  The Chief

 

Tuesday

1.  Dead lift
work up to a heavy double deadlift with bands or chains

2.  Conditioning
4 rounds:
500 meter row
400 meter run
30 ghdsu (experienced athletes only—6+ months)

3.  Conditioning
4 rft:
30 calorie assault bike (45 cal schwinn)/row
1 minute rest between rounds

 

Wednesday

1.  Snatch
1 rep max

2.  Clean and jerk
1 rep max

3.  Emomx10 (alternating)
5 front squats for max load
10 hspu - do as many as possible strict

BOOT CAMP:  18 min AMRAP:  6 clean and Jerk,  25 kbs, 20 sit ups  EMOM 10:  5 Front squats/ push ups

 

Thursday

50 wall balls

200m row

40 KBs

200m row

30 push ups

200m Row

20 box jumps

200m Row

10 wall walks

200m row

 

Accumulate 5 min plank hold, weighted (35/45)

 

 

Friday

1.  Back squat
1rm

2.  Gymnastics testing
max set of unbroken muscle ups/ ctb/ chin over bar pullups

3.  Conditioning
1 rft:
30 power cleans, 225/155
30 burpees over the bar
30 calorie assault bike/row

BOOT CAMP:  5x10 back squats,  Max set of Ring rows x 3,  Conditioning:  SAME

 

Saturday

1. Clean and jerk
1 power clean + 3 front squats + 1 jerk
 
2.  Gymnastics conditioning 

Handstand practice!!!  Coach’s choice

3.  Conditioning

With a partner:

YGIG 15 min AMRAP:

200m Row/Run

15 squats

10 pull ups


Sunday

Experienced athletes may choose a WOD they missed

EMOM 20 minutes:

Step up x8 each leg

Push up x15

KBS (full minute)

DUs (full minute)

Rest

 

Shoulder Conditioning

20m 1 arm OH Carry

Farmer carry to wall and back

5 rounds, not for time