WOD: Saturday, April 6th, 2019

Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • PVC Pass Throughs – 15 Reps
  • PVC Lat Stretch – :30s each direction x 3

 

Pre Game: 9 Minute EMOM

  • Minute 1: 150 Meter Row OR 100 Meter Runner
  • Minute 2: 5 Power Cleans (ascending weights)
  • Minute 3: 1 Round of Mini Cindy

*Mini Cindy= 3 Pull ups + 6 Push Ups + 9 air squats 

 

Workout: AMRAP + Max weight

AMRAP x 14 Minutes

  • 7 Pull Ups
  • 14 Power Cleans (95/65)
  • 200 Meter Run

-Immediately following 14 Min AMRAP-

  • Establish a 1 Rep max Power Clean in 6 Minutes

*Score is Rounds + Reps on AMRAP and heaviest weight lifted

**CRX: 7 Chest 2 Bar Pull ups + 14 Power Cleans (135/95)

 

Cardio Option: AMRAP x 20 Minutes

  • 7 Pull Ups
  • 14 Burpee Rage-Balls (20/15)
  • 200 Meter Run
Core: 4 Rounds

  • 20 Flutter Kicks
  • 20 Kick the Ceilings

Today's WOD

WOD: Monday, February 26th, 2024 (Burpee Day 28)

Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps 
  • Bird Dogs w/ :03s pause per rep – 10 Reps (5 per side) 
  • PVC Lat/Shoulder Stretch – :30s per side x3 

——————————————————————————————————–

Pre-Game: 4 Rounds (12 Min Cap) 

  • 250 Meter Row OR 200 Meter Run 
  • 3 Power Snatches (ascending weights) 
  • :15s Hollow Hold 

——————————————————————————————————–

Workout: Every 6 Minutes x 3 Intervals 

  • 500 Meter Row OR 400 Meter Run 

-In remaining time AMRAP of: 

  • 15 Weighted Ab-Mat Sit Ups (20/14)
  • 10 Box Jump Overs (24”/20”) 
  • 5 Power Snatches (115/85) 

Pick up where you leave off for each new interval 

*RX+: 15 Toes to Bar

*CRX: 15 Toes to Bar / 5 Power Snatches (155/105) 

*One score – total # of rounds + reps completed across all 3 intervals

——————————————————————————————————–

Cardio Option: Every 6 Minutes x 3 Intervals 

  • 500 Meter Row OR 400 Meter Run 

-In remaining time AMRAP of: 

  • 15 Weighted Ab-Mat Sit Ups (20/14)
  • 10 Box Jump Overs (24”/20”) 
  • 10 Alt DB Snatches (50/35) 

Pick up where you leave off for each new interval 

——————————————————————————————————–

Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Bicycle Crunches
Posted in | Comments Off on WOD: Monday, February 26th, 2024 (Burpee Day 28)
CrossFit CrossFit Journal: The Performance-Based Lifestyle Resource Gym Lead Machine