Tags » Palmetto

WOD Friday July 3rd

Warm up of your choice

1. Power clean: 8 x 2 @ 80%

2. Death by Burpee

Minute 1 – 1 burpee

Minute 2 – 2 burpees… 49 more words

CrossFit

WOD Thursday July 2nd

Warm up # 1

1. Front squat: 2,2,2,2,2 @ 80%

2. Super set:

Pendlay Row: 5 x 5

Dumbell bench press: 5 x 5

CrossFit

WOD Wednesday July 1st

Warm up # 5

For time:

100 Double unders

5 Muscle ups

5 Handstand pushups

80 Double unders

4 Muscle ups

4 Handstand pushups

60 Double unders… 18 more words

CrossFit

WOD Tuesday June 30th

Warm up # 3

1. Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk)

2. Max reps in 2 minutes of these 5 movements. 21 more words

CrossFit

WOD Monday June 29th

Warm up # 6

1. Back squat: 5 x 5 @ 75%

2. 4 Rounds for time of:

15 Step ups @ 24″ / 20″  (Each leg) 6 more words

CrossFit

Summer 2015 Strength cycle

Week 1

Back squat: 5 x 5 @ 75%

Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk) 118 more words

CrossFit

WOD Friday June 26th

Warm up of your choice

3 Rounds for time of:

200 Meter rack walk 2/1.5 pood

400 Meter plate carry 45/25

1 minute overhead barbell hold 135/95

CrossFit