WODs for 7/17/17-7/22/17

7/17

Warm-up

-200 m Run
-5 each single leg bridge
-5 kneeling hip hinge
-15s each plank and superman hold
-10 yard heel scoop
-10 yard quad
-10 each quad “y”
-2x30s thoracic extension seated
-10 squat to power jump

Strength/Skill

Deadlift
4×8 @ 65%
–superset–
3 Consecutive Broad Jumps

WOD

12-9-6-3
Power Snatch(95/65/45)
T2B
OHS
T2B

 

7/18

Warm-up

-10 multi position squat
-10 each leg swings (forward/ side)
-10 total skater squat
-15s quad butt stretch
-10 push up to plus
-30s each cross arm body stretch
-30s each chicken wing stretch
-15s each wrist stretch (flex/ extension)

Strength/Skill

BB Bulgarian Split Squats
3×6
–superset–
Russian KB Swing
3×8 AHAP

WOD

5 RFT
1 Legless rope climb
10 Push press (135/95/65)
max attempts of DU (or attempt DU for 30 sec. then 30 singles).score = total # of DU

 

7/19

Warm-up

Coach lead warm-up

Strength/Skill

3×3 Sled push & pull with rope. Increasing # per set

WOD

For time:
800m Run
50 Air squats
25 Deficit pushup (45# plate)
400m Run
30 Alternating dumbbell snatch (55/35/25)
15 V-ups

 

7/20

Warm-up

Coach lead warm-up

Strength/Skill

EMOM 10
Odd: 1 High Hang Power Shrug +
1 Low Hang High Pull + 1 Power Clean
@50%

Even: 1 Squat Clean +
1 Push Press + 1 Jerk
@50%

WOD

“The Best Part of Waking Up”
AMRAP 20
200m Run
5 Squat cleans @ (185/135/95)
10 Pull ups
200m run
15 Burpees
30 DU

 

7/21

Warm-up

Coach lead warm-up

WOD

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 

7/22

Warm-up

Coach lead warm-up

Strength/Skill

Peg Board Play
&
HSPU/Walk Practice

WOD

3 RFT
10 HSPU
5 Thrusters (135/95/65)
300m row
10 Ring rows
5 SDLHP
200m Run

 

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