CrossFit Workout – Thursday 06/01/2017
Split snatch 5-5-3-3-1-1-1-1 Plus a nasty little triplet conditioning WOD to follow
Split snatch 5-5-3-3-1-1-1-1 Plus a nasty little triplet conditioning WOD to follow
Skill or Strength: Barbell lunges 5-5-5-5-5 right & left following each set perform 3 reps box jump, 3 broad jumps, for max total distance Record heaviest weight for lunges, max box height and longest broad jump triple.
Choice Day, recovering from Murph A: 50-40-30-20-10 reps of Wall ball situp Row (calories) B: 1–>8–>1 reps or burpee 2x KB swing 55/40 **Jacked version, 1–>10–>1 Warmup: CrossFit Cleveland Ab Routine 15 reps each x 3 rounds AfterWOD/Cool Down: Coach’s Choice
Only one workout Monday at 9:00am Choice between Murph, Jerry or Webster. Plus one alternate WOD listed on the Whiteboard. We also have Kickboxing at 9:00am, then closed for the remainder of the day in observance of Memorial Day.
Memorial Day Weekend Murph. Lots of PRs
D’Over / Make-up Day You can choose to do any of the workouts from the past week, including Saturday’s. Memorial Day Weekend Update: Saturday: Normal hours all morning including the 11:00am Basic Intro Class. As usual, we will have three WOD choices for CrossFit classes. Murph, Jerry or Webster. We will have several scaled versions …
10 rounds of 3 deadlifts @ 70% of your 1 rep max followed by 45 seconds of plank hold. Time your own plank holds, use multiple sets if needed to reach 45 seconds. No additional rest, as long as you are maintaining perfect form. If your form begins to falter, stop, lower the weight 10-15%, …
Rowing, banded scap pushup and core grinder, for 21 minutes
1000 Meter Diane 21-15-9 reps for time of deadlift 225/165 handstand pushup Run 500 meters between rounds Scale DL to no more than 65% of your 1 rep max. Scale hspu to 1, 2 or 3 abmats as a target or wall walk + 6 shoulder taps (Right &Left) repeated to complete set. Ex. 1 …
Skill: Barbell cycling hang cleans WOD: Max rep Monday, rounds of 5 chest to bar pullups 10 cycling hang cleans 95/65 15 DB goblet squat 30/25 Three four-minute rounds with a 200 meter run and rest between rounds. Record total reps completed for each round. Sneak Peek for the Week: Tuesday Diane-ish, deadlifts, handstand pushups …