08/17/2018
Strength/Skill
Clean
3-3-3-3
Work up to a heavy touch-and-go triple
WOD
"Martian Manhunter"
5 RFT
3 Bar Muscle Ups
5 Front Squats (185/125)
10 Bar Facing Burpees
08/16/2018
/0 Comments/in CrossFIT /by Paul VidalStrength/Skill
Hang Power Snatch
WOD
3 RFT
400m Run
15 T2B
9 Power Snatch (135/95)
08/15/2018
/0 Comments/in CrossFIT, WODs /by Paul VidalStrength/Skill
Deadlift
Wendler 5/3/1
Deload Week 4
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
WOD
AMRAP 3
10 Med ball clean (20/14)
Cal Row (10/7)
*Rest 3 min repeat
*Rest 3 min repeat
08/14/2018
/0 Comments/in CrossFIT, WODs /by Paul VidalStrength/Skill
American Kettle Bell Swing
WOD
AMRAP 7
100m Shuttle Sprint (50×2)
10 Air Squats
5 Burpees
**Rest 5 minutes
AMRAP 7
5 AKB Swings (70/53)
25 Double Unders
5 Burpee Box Jump Overs (24/20)
08/13/2018
/0 Comments/in CrossFIT, WODs /by Paul VidalStrength/Skill
Back Squat
Wendler 5/3/1
Deload Week 4
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
WOD
2 RFT
20 Ring Dips
20 OHS (95/65)
15 yd HS walk
08/12/2018
/0 Comments/in CrossFIT, WODs /by Paul VidalWarm Up
3 Rounds @ 1:30
- 3 Good mornings
- 3 Power Cleans
- 3 Front Squats
- 3 Push Jerks
Skill
Deficit Snatch Grip Deadlift
4×3 4 Rounds @ 2:00 (Standing on 45 lb)
Then: Sots Press 3×3 (light) 3 Rounds @ 1:30
Drill
Segmented Cleans + Split Jerk
(2 sec pauses: 2" off the floor + above the knee) + Hang Clean + Jerk
5 Rounds @ 2:00 5x (1+1+1)
08/10/2018
/0 Comments/in CrossFIT, WODs /by Paul VidalStrength/Skill
Hang Squat Snatch
5×3 (technique not load)
WOD
"Captain Boomerang"
EMOM 20
Min 1: 10 Hang Power Snatch (95/65)
Min 2: 20 GHD Sit Ups (ABMAT sit ups)
Min 3: 40 DU or 80 SU
Min 4: 10 Burpee over bar
08/09/2018
/0 Comments/in CrossFIT, WODs /by Paul VidalStrength/Skill
EMOM 12
Odd: 10 KB Snatch (swinging) (55/35)
Even: 10 Wall Ball (20/14)
WOD
For time
21 Squat cleans
15 Thrusters
9 Clean and Jerks
135/95 RX+
115/85 RX
Do NOT do RX+ weight if you cannot perform the squat cleans
08/08/2018
/0 Comments/in CrossFIT, WODs /by Paul VidalStrength/Skill
Deadlift Week 3
Wendler 5/3/1
Working off of 90% 1RM
5 Reps at 75%
3 Reps at 85%
AMRAP at 95%
WOD
AMRAP 25
400m Run with Med Ball (20/14)
10 Ground to over shoulder slam balls (50/30)
08/07/2018
/0 Comments/in CrossFIT /by Paul VidalStrength/Skill
Hyper Tabata
20 working 10 rest
Push up
Sit up
Plank
KB Deadlift
Change movements each 30 sec.
AMRAP 15
10 Goblet Squat
15 Russian KB Swing
15 Burpee to plate
10 Lunge with Plate OH
RX+ 70/55 (55lb plate)
RX 55/35 (45/25 plate)