Warmup: Line/Agility Drills, Shoulder Prep
Snatch drills, Band assisted pullups. You have until 20 after each hour to be ready. Believe me when I tell you, this one will be fun. ------------------ WOD (s): 30 Minute Sequence of events: Workout #1 - begins at 00:00 (start) 3 Rounds for time: 10 Power Snatch 95/65 200 Yard Shuttle Run, 50 Yards out and back twice Workout #2 - begins at 10:00 3 Rounds for time 1 Rope Climb or 10 Pull Ups 20 Push Ups 25 Sit Ups Workout #3 - begins at 20:00 Run 1 mile for time ---The sooner you finish each workout, the more rest time you'll have for the following workout.--- Warmup: 500 M Row or 800 M Run, Squat and Front rack position prep
Russian Kettlebell swings and banded good mornings ------------- Strength: Back Squat: 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85% Front Squat: 1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%. 1 x 5 @ 80% ------------- WOD: 21-15-9* Deadlift 225/155 Front Squat 135/95 - And of course...no rack *You'll need to set up two bars Warm Up: Mobility, Line Drills
Technique Work: Deadlift and Kettlbell Swings 2 Person Partner Workout:Buy in 1000 Meter Row – break up any way between you and your partner 100 Russian Swings100 Goblet SquatsRun 400 Meters Together Cory and I will be off to Fayetteville tomorrow afternoon to assist my friends at CrossFit 540 put on their event on Saturday. Dane will be running the afternoon classes on Friday. Landon Trusty and Dane will be running classes on Saturday. -------------- Warmup: 500 M Row, Squat prep and any mobility/mashing you need to do. Warmup ends at 15 after the hour. ---------- From 15 until 25 after the hour----------- Strength: In 10 Mins find a Triple “Touch and Go” Clean (Squat or Power). This is done just like we did with the Snatches earlier this week. --------Starting at 30 after the hour------- “The Chief” Max Rounds in 3 minutes of 3 Power Cleans 135/95 6 Push Ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. For those that haven't attempted this WOD before...you're simply trying to get through the 3 - 6 - 9 reps as many times as you can in 3 minutes. Then rest 1 minute and repeat for a total of 5 cycles. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. ***Until the Democrats and Republicans come to their senses and play nice...I can't refill the 5 gallon water bottles. Bring your own water!!!***
------ Warmup: 500 M Row, Squat and Overhead Prep Bonus: 100 reps...any ab work you want to do...mix and match...before...after...during...whenever...just get them done ----------- Strength: Back Squat 1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80% Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70% ----------- WOD: 21-15-9 Power Snatch 95/65 Burpee over Bar |
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