TREVOR
Teams of 4
Pull Ups
Push Ups
Sit Ups
Squats
16 min EMOM
Odd: 30 Double Unders
Even: Snatch/Overhead Squat Complex
Strict Press 5×5 @ 80%
Then
9-15-21
Calorie Row
Ring Dips
Skills and Drills-
Crossfit Treadmill (1 Min@91, 1 min @94, 30 sec @101)
Partner Fall and Pull
12″ box pulls
Run w/ jumprope
WOD-on erg (90% max effort)
1 min erg
1 min paddle
1 min erg
45 sec paddle
1 min erg
30 sec paddle
1 min erg
15 sec paddle
1 min erg
2 min paddle
1 min erg
Back Squat 5×5 @ 80%
Then
200 m Run Cash In
15-12-9
Goblet Squat (70/44)
KB Swing
200 m Run Cash Out
10 Rounds
100 m Row
10 buprees
Bench Press 5×5 @ 80% of 1RM
7 RFT
10 DB floor presses
10 bent over rows
Ladder Up 1 – 10
Wall Balls
Burpees
Deadlift
5X5 @ 80% of 1RM
FT:
30 DUs
30 bb rollouts
40 DUs
40 TTB
50 DUs
50 v ups
Warm-up:
- Carioca
- Skip
- Backwards Run
- 4 point squats
Drills and Skills:
- Hands behind back
- Charlie’s Angels
- Back to wall pulls
- Facing Wall pulls
- Exaggerated foot pulls
Workout (Partner for time)
8 rounds
10 slamballs
10 GTO plate
200 m sprint
EMOM 11
2 Hang Power Cleans
3 Push Jerks
4 Back Squats
FT:
800m row
15 KB swings
10 Strict Pull-Ups
400m row
20 KB swings
15 Strict Pull-Ups
200m row
25 KB swings
20 Strict Pull-Ups
3 Rounds
1,000m row
800m run
Crossfit.com WOD
02/24/2016
Snatch Skill Work
Work to 1 to 3 Rep Max
WOD
9 Heavy Snatch
10 CTB PUs
7 Heavy Snatch
12 CTB PUs
5 Heavy Snatch
15 CTB PUs
Strict Press 5×5 @ 80% of 1RM
AMRAP 8 mins
10 Push Press 75/45
10 Burpees
30 DU’s