10.02.2024

Strength
Strict Press 
Every 1:30 x 8 sets
set 1: 3 reps @ 65%
set 2: 2 reps @ 75%
set 3: 1 rep @ 80%
set 4: 3 reps @75%
set 5: 2 reps @80%
set 6: 1 rep @ 85%
set 7-8: 1 rep @ 90%


WOD
"Over When It's Over"
AMRAP 12:00
10 shuttle runs ( 25 feet = 1 rep)
8 HSPU or box piked hspu
6 clusters 135/95. 115/75. 95/65

10.01.2024

Strength

Every 2 minutes, for 12 minutes (6 sets of):
Low Hang Power Clean + Power Clean
youtu.be/ii_rjKrKnhI
youtube.com/watch?v=f7lYcGuV9ac


*Drop and reset between movements.

Set 1: 67.5%
Set 2: 72.5%
Set 3: 77.5%
Sets 4-6: 80+%

%'s off your 1RM power clean

WOD

CrossFit Main site

"40-60-80"

20 rounds for time

2 power cleans 185/125  155/105  115/80

3 box  jumps 24/20"

4 C2B pull ups/ pull ups

09.30.2024

Block One Strength
back squats
eccentric phase
4 sets of 1 rep @50X1 at 80%

WOD
"Broken Mile"
4 rounds for time
400m Run
25m sled push- add 1-2 plates to sled
50m suitcase carry (25m each side) 50/35  35/20
10 goblet squats  50/35  35/20

09.28.2024

WOD
"Flipping Fun"
For Time 
with a partner
Bar Muscle Ups or C2B pull ups or hardest pull up
5-5-4-4-3-3-2-2-1-1
Clean & Jerk  155/105. 135/95. 115/75
10-9-8-7-6-5-4-3-2-1
*one partner will complete 5 reps gymnastics and then 10 reps C&J.  Next round the other partner will complete 5 reps gymnastics + 9 reps C&J.

09.27.2024

Strength
Every 90 seconds, for 12 minutes (8 sets of):
2 Position Snatch (high hang/hip, mid hang)
youtu.be/4LtebuLqYps
youtu.be/SX_0WEZYbaI

Set 1: 65% of 1-RM Snatch
Set 2: 69%
Set 3: 72%
Set 4: 75%
Sets 5-8: 75+%

*Only increase after a successful/made lift.

At the 12:00 mark...

Every minute, on the minute, for 3 minutes:
2 Snatch Pulls @ 90+% of 1RM Snatch
youtu.be/xZgYL4s8E1w
 
WOD
"Quadzilla"
14:00 AMRAP
100m run
1 squat clean @ 55% your 1 RM or scale to 50% or 45%
1 bar facing burpee
*add one rep to the squat clean & burpee each round

09.26.2024

Accessory Work:
3 Rounds
20 Wall Deadbugs (10 each side)
:30 Side Plank (switch at 15 seconds)
:30 Hollow Rocks
:30 Supermans
 
 
WOD
"Over Under"
4 rounds for time
10 box jumps 30/24"
8 sandbag over the box at 30" for everyone. 150/100/70
6 sandbag squats. 150/100/70
rest 2:00 or you go, I go with a partner

09.25.2024

WOD
"Grease Monkey"
For Time
400m run
3 rounds 
20 dual DB walking lunges 50/35. 35/20
15 burpees 
then
400m run