10.07.2024

Strength
landmine half kneeling press 
5 sets of 10 each side @ RPE 6/10

Bulgarian split squats
3 sets of 10 each side @ RPE 6/10

WOD
"Justin Jefferson"
13:00 AMRAP
100m run
10 deadlifts 225/155  185/135  155/105
5 burpee box jump overs 24/20"

10.05.2024

WOD
"Minnesota Maroon"
For Time 
with a partner
one work, one rest
2000m row
100 wall balls 20/14
80 power cleans 155/105 115/80  95/65 
60 shoulder to overhead 

10.04.2024

Strength
Eccentric front squat
4 sets of 3 reps @60X1 at 75%
 
WOD
"Written in the Sand"
20:00 EMOM
min 1- 35 DUs or 70 singles
min 2- gymnastics of your choice x 40 seconds
min 3- 10/8 cals bike AFAP
min 4- rest

10.03.2024

Strength
3 sets- super set
A. T-bar row x 8 reps @ 20X1.   https://www.youtube.com/watch?v=-4DgImN_G7o
B. Filly carry (one up, one down at side) x 50m- 25m each side
 then
Snatch grip deadlifts
3 sets of 8 reps @ 20X1 start at 50-55% 1 RM snatch
 
 
WOD
"Toasted Buns"
3 rounds for time
400m run
18 box jump overs 24/20"
20 alternating DB snatch 50/35. 35/20

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