WOD

August 23, 2019

08/23/2019

Weightlifting
Front/Back Squat #10 (6 x 3/6 @ 94% weight used on Tuesday)
3 x Front Squats, 30 sec rest
6 x Back Squats, 90 sec rest

Metcon

August 22, 2019

08/22/2019

Weightlifting
S2OH Complex (PP,PJ,SP)80% (10 x 3 @ 80% of triple push press)
10 min. EMOM
1 x Push Press
1 x Push Jerk
1 x Split Jerk

Metcon

August 21, 2019

08/21/2019

Weightlifting
Clean Complex (CLO, PC, SC) (10 x 3 @ 80% of 1rm PC)
10 min. EMOM
1 x Clean Lift Off (2-3" off the ground)
1 x Power Clean
1 x Hang Squat Clean

Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

August 20, 2019

08/20/2019

Weightlifting
Front/Back Squat #9 (6 x 3/6 @ 85% of 1rm FS)
3 Front Squats, :30 sec. rest
6 Back Squats, 90 sec. rest

Metcon
Metcon (AMRAP – Reps)
3 x 5 min AMRAPs
1. Double DB/KB S2OH
2. TTB
3. Double DB/KB Hang Power Clean

*100ft shuttle run at the beginning of every minute, then max reps for specific movement

**2 min rest between AMRAPs

DB 50/35
KB 53/35
Masters 35/25 or 26

ABS
Windshield Wipers Holding Double KB (3 x 10)
holding both kb’s, Legs lifted to 90 degrees dropping legs to the floor on the right side, then the left side =1 rep.

August 19, 2019

08/19/2019

Weightlifting
Snatch Complex (SLO,PS,SGPP,SS) (10 x 4 @ 80% of 1rm Power Snatch)
10 Min EMOM
1 x Snatch Lift Off
1 x Power Snatch
1 x SGPP
1 x Squat Snatch

Metcon
Metcon (Time)
For time:
20 x Deadlifts
40 x Box Jumps(24/20)
60 x Pull Ups
80 x KBS(53/35)
100 x Double-unders(2:1)

Rx+ 255/180
Rx 225/155
Master-180/125,20",35/26

This is meant to be a heavy DL workout. challenge yourself but be smart. Keep good form and technique.

ABS
Tabata Hollow Rocks (8 x :20/:10)
Medball Leg Raise (3 x 10)
Squeeze a medball between your feet and perform a lying leg raise

Skill Work
Handstand Walk (5 x 25′)

Accessory Work
Alt. DB Flat Bench Press (5 x 10)
Unbroken sets
Left arm then Right arm=1 rep
DB’s held in the up position
Alt. DB/KB Bent Over Chainsaw Row (5 x 10)
Unbroken Sets w/o setting weight down.

Performing a row with the left arm then the right arm=1 rep

GHD (5 x 6)
Pull with the heels and drive knees into pad. focus on keeping hips forward throughout movement. use band if needed

August 17, 2019

08/17/2019

Weightlifting
CGX LIFT OFF “1 TON Challenge” (Total Weight)
*It isn’t neccessarily in this order and the jerk doesn’t have to be a split jerk. It can be a push jerk. If you don’t have the jerk movement down then a S2OH will be sufficient.

August 16, 2019

08/16/2019

Weightlifting
S2OH Complex(PP,PJ,SJ) (10 x 3 @ 75% of last weeks triple PP)
10 Min EMOM
1-Push Press
1-Push Jerk
1-Split Jerk

Metcon
Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP "Partner"
50 x ft HSW
40 x Box Jumps Overs(30/24)
30 x Cal Bike
20 x HSPU
10 x Tire Flips
*1 partner works at a time and the other partner is holding a KB (53/35). The weight shouldn’t touch the ground the whole workout. Actively hold the weight, not resting it.

August 15, 2019

08/15/2019

Weightlifting
Front/Back Squat #8 (5 x 4/8 @ 94% of weight used Tuesday)
4 Front Squats- :30 sec. rest
8 Back Squats- :90 sec. rest

next week we are dropping reps again
CF Open 12.1 (AMRAP – Reps)
7 Min. AMRAP:
Burpees

*Rx Jump to 6" target

August 14, 2019

08/14/2019

Weightlifting
S2OH Complex(PP,PJ,SJ) (10 x 3 @ 75% of last weeks triple PP)
10 Min EMOM
1-Push Press
1-Push Jerk
1-Split Jerk

CGX CrossFit get started today!