3/21
Warm up: Group ,400m run/row
2x
10 wall balls
15 sit ups
5 burpees
EMOM: 12
1) 5-7 Db thrusters 50/35
2) 5-7 thrusters 95/65
3)10 V-ups
Wod: Amrap 14
100m farmers carry 30/20
12 Deadlift 135/95
10 push ups
3/14 Warm up: group: trainers choice 2x 25 jumping jacks 20 mountain climbers 10 ring rows 10 push ups EMOM 12 1) 20 doubles/40 singles 2) 6 wall balls+6 oh walking lunges w/medball 3) 10 back extensions Wod: Partner up AMRAP 16 Partner A does: 8 floor press 115/75 16 sit ups 24 air squats…
3/13/18
Warm up: 400 run/row
20 lunges
20 ring rows
20 sit ups
pvc mobility
2x.
5 med ball cleans
5 wall facing squats
5 ball slams
Skill: snatch work.
Building to 60-70% or your 1rm.,
then 5×2 at that weight.
Wod: Amrap 12
18 Kb swings 53/35
12 Dead lifts 135/95
6 burpees
5/12/18
Warm up : trainers choice
strength: every 90 sec. for 12 minutes
1 squat clean + 1 hang squat clean + 2 jerks
Building to a heavy complex.
(Don’t set the bar down during complex)
wod: 5 RFT
8 Thrusters. 95/65
7 box jumps 24/20
6 T2b
3/7/18
Warm up: group(trainers choice)
3rds of:
150 row/100m run
15 air squats
10 sit ups
5 burpees
Skill: review HSPU’s
Wod:
8RFT
4 deadlift 185/135
8 box jumps 24/20
4 hand stand push ups
Time left: mobility
Week 3 is here and wanted to shout out and hope everyone has been enjoying the Friday Night Lights at Calcourts. It’s been fun so see the support and feel the energy of the room. Not sure what crossfit will throw our way this week but we can KINDA rule out some movements like burpees,T2B,along…