Tags » Palmetto

WOD Wednesday July 27th

Warm up: 800 Meter Run

For Time:

30 Overhead Lunges

60 Single legged mountain climbers

30 Glute ham Sit ups

3 Rope Climbs (legless if you can) 17 more words

CrossFit

WOD Tuesday July 26th

Warm up: 2 Rounds: 8 Snatch high pulls, 8 Behind the neck press, 8 High jumps (land in a half squat)

  1. Every minute on the minute for 10 minutes:
  2. 25 more words
CrossFit

WOD Monday July 25th

FYI: This weeks Gymnastics is on Monday and Thursday at 6pm.

Warm up: 10 Kang Squats, 10 Glute ham raise, 10 Strict toes to bar, 10 Air Squats… 16 more words

CrossFit

Weightlifting July 25th, 27th, 30th

Monday: Mock meet

  1. Snatch x 3 attempts

2. Clean and Jerk x 3 attempts

Wednesday:

  1. Power snatch x 1 x 3 @ 85%

2. Snatch x 1 x 3 @ 90% 15 more words

CrossFit

WOD Friday July 22nd

Warm up: 2 Rounds: 10 Good mornings, 10 sit ups, 10 Walking lunges

  1. Superset: Deadlift and Bench Press 5, 5, 5, 5, 5

2. 6 Rounds: 49 more words

CrossFit

WOD Thursday July 21st

Warm up: 100 ft bear crawl, 10 jump and land at bottom of squat, 10 behind the neck press w/ empty bar

  1. Every 30 seconds for 5 minutes:
  2. 50 more words
CrossFit

WOD Wednesday July 20th

Warm up: 500 Meter Row, 45 sec handstand hold, 20 Air Squats

For Time:

20 Clean and Jerk (can be a Power clean)

5 Muscle ups (If 5 muscle ups is too many, do less) OR 10-15 Pull ups… 92 more words

CrossFit