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WOD Archives: July 2016

Monday

A1. Back Squat; 80% x 2 reps x 4 sets, Rest 60 seconds A2. Weighted Ring Pull Up @ 21×2 tempo; x 5 reps x 4 sets, Rest 60 seconds + 10 minute amrap 10.8.6.4.2. Double KB/DB Thruster (50/35#) 50.40.30.20.10. Double Unders *scale to singles x2* Cash Out hollow rock x 20 sec. x 2 sets arch rock x 20 sec. x 2 sets MORE »

Partner Saturday

A1. Weighted Dip x 5 reps on p-bars x 3 sets, rest 60 seconds A2. Speed Deadlift; 65%x 3-4 reps x 3 sets, rest 60 seconds + In teams of two switching full movements, 18 minute amrap 10 Deadlift (155/105#) 20 Wall Ball (20/14#) 30 Calorie Row MORE »

Friday

A. Snatch; x 1 rep x 4-5 sets *building in weight* B. OHS @ 22×1 tempo; x 3 x 3 + Every 5 minutes x 20 minutes (4 rounds) 3 minute amrap 4 Strict HSPU or L-Seated DB Strict Press 8 Burpee Box Jumps (24/20″) 30 double unders or 90 single unders cash out side plank hold x 30 sec. per side x 2 sets per side MORE »

Thursday

A. Clean RDL to below knee @ 23×1 tempo; x 5 reps x 3 sets B. 3 sets 10 Unbroken Bench Press 400m row @ 90% effort -Rest 90 seconds between sets- C. 3 sets amrap strict pull ups 400m run @ 90% effort -Rest 90 seconds between sets- MORE »

Wednesday

A. Hang Squat Clean; 70-80% x 2 singles x 4 sets B. EMOM x 12 Minutes Minute 1 – 6 BB Front Rack Walking Lunges (tough weight) Minute 2 – 2-3 MU or 5 Weighted/Strict Pull Ups + 15 minute amrap 100m Farmer’s Carry (50/35#) 20 HR Push Ups 100m Double Front Rack Walk (50/35#) 20 T2B MORE »

Tuesday

A. Snatch DL w/pause @ knee + Power Snatch; (1+1) 7 minutes of skill work focusing on form and position B. CG Bench Press; x 5 x 3, Rest 60 seconds – building off feel + 3 rounds @80/90/100% effort 250m row 20 KB Swings (50/35#) 200m run -Rest 2 minutes- MORE »

Monday

A1. Back Squat; 70-80% x 2 reps x 4 sets, Rest 60 seconds A2. Strict Pull Up @ 21×5 tempo; x 2 reps x 4 sets, Rest 60 seconds + “Fran” 21-15-9 Thruster (95/65#) Pull Up MORE »

Saturday

A1. Speed Deadlift; @ 60% x 3 reps, Rest 60 seconds A2. Push Press; x 5 x 3 sets, Rest 60 seconds – off feel no higher than 70% of max + In teams of two, 3 Rounds 50 Cal row/400m run 25 Deadlifts (185/125#) MORE »

Friday

A. Hip Snatch x 2 x 5 sets – build off of last week B. E2MOM x 4 sets (8 minutes) 8 Front Rack BB Walking Lunges (135/95#) + amrap UB Strict Pull Ups + For time 1K row 35 Double KB Thruster (50/35#) 50 Burpees MORE »

Thursday

A1. Clean RDL below knee @ 23×1 tempo; x 5 reps x 3 sets, Rest 30 seconds A2. CG Bench Press @ 52×1 tempo; x 5 reps x 3 sets, Rest 60 seconds B. EMOM x 8 Minutes Minute 1 – 2-3 Wall Walks Minute 2 – 3 Tall Box Jump + For Total Calories Tabata Row -Rest 1 minute- For Total Reps Tabata Sit Ups   MORE »