Saturday | 4.20.19

BB CYCLING:

2RM Snatch


Strength



15min EMOM (5 Rounds total)

a) BB Single Leg Good Morning 4x8

b)BB Bent Over Row 4x8

c)rest

WOD Partners

20 rounds for time:

10 Strict Pull-ups

10 Kettlebell Deadlift (70/53)(2 KBs)

10 Push-press (135/95)



Friday | 4.19.19

Skills and Drills:

Tabata Hold Top Ring Dip

Tabata Hold Bottom Ring Dip

BB CYCLING:

Max Clean off Blocks

mid thigh

then

2x1 @ 80%

Strength:

Snatch Pull

5x3 @ 105%

WOD 1

Five rounds for time of:

9 Deadlift (135/95)(alternate grip not allowed)

6 Hang power snatch (135/95)

3 Overhead squat (135/95)

WOD 2

Bike 1 mile

Rest 2 min

Bike .5 mile

rest 1min

Bike .25 mile

For time

Wednesday | 4.17.19

Skills and Drills:

15min clock(pick based on weakness)

40 Strict MU

or

20 Leg-less Rope Climb (no kip, as straight as possible)

or

70 Strict Rope Pull up

EMOM 6 Steps (3l/3r)

1-3 OH Lunge

5-7 Front Lunge 4 & 8 rest

9-12 Back lunge Ascending Wt

Strength

Bench

6x4 @ 80%-85%%

Snatch Balance

7x2 HAP with correct technique

WOD:

Seven rounds for time of:

2 Touch & Go Rope climb (Only one foot touches between reps)

15 Ring dips

15 Toes to bar

10 Walking lunge steps

Tuesday | 4.16.19

Skills and Drills:

5 Rds

5 Sotts Press

w/o dropping bar

30 sec Narrow Grip OH Hold in Bottom

rest 30 sec

BB CYCLING:

2 Hang Clean + Jerk

Strength

Reverse Hyper

4x20 @ 25% of BS

WOD 1 (w/ class)

CrossFit Total

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

WOD 2

5 x 500m Row

Rest 2min

Monday | 4.15.19

Hey Raiders!

Just wanted to inform you that May is going to start the informal league/test month. So informal I do not have a name for it yet.

Starting @ 11am Saturday May 4th, for 4 weeks, I will be posting a “GPP Test”. Each “Test” will consist of 3 workouts: Loaded, Un-loaded and Wind. Thats all the information that I will be releasing now.

The plan is to have everyone show up smash all 3 WODS together. The class is still going to be 11a-1p so nothing changes except it will be a test in a competitive atmosphere.

Skills and Drills:

10 Dragon Flys

8 sec decent

then,

Accumulate 1:30 min hold chin over bar

BB CYCLING:

5 sets of Complex (Climbing)

1 Snatch Pull

Power Snatch

OHS

Snatch

Strength

Snatch Pulls

5x2 @ 110%

WOD:

For time:

Run 1 mile

Rest 2 minutes

15 Squat clean (135/95)

15 Box jump (24/20)

30 Walking lunge steps with plate held overhead (45/25)

15 Box jump (24/20)

15 Squat clean (135/95)

Rest 2 minutes

Run 1 mile

Saturday | 4.13.19

Skills and Drills:

15min Clock

90' HS Walk

30 Strict HSPU

90' HS Walk

BB CYCLING:

Max Clean

Est 1RM

Max Jerk from Rack

Est 1Rm

WOD

45 KB Snatch (15 ea side

20 Cal Bike

30 KB CJ (15ea side)

20 Cal Bike

15 KB Thruster (

20 Cal Bike

Friday | 4.12.19

Skills and Drills:

Tabata Hold Top Ring Dip

Tabata Hold Bottom Ring Dip

BB CYCLING:

Max Snatch off Blocks

mid thigh

then

2x1 @ 80%

Strength:

Snatch Pull

5x3 @ 100%

15min EMOM

a) BB Single Leg Good Morning

4x8

b)BB Bent Over Row

4x8

c)rest

WOD

Complete as many rounds as possible in 20 minutes of:

10 Deadlifts (155/105)

10 Handstand Push-ups

Wednesday | 4.10.19

Skills and Drills:

15min clcok(pick based on weakness)

30 Strict MU

or

15 Legess Rope Climb (no kip, as straight as possible)

or

50 Strict Rope Pullup

Strength

EMOM 6 Steps (3l/3r)

1-3 OH Lunge

5-7 Front Lunge 4 & 8 rest

9-12 Back lunge Accending Wt

Bench

5x5 @ 75%-80%

Reverse Hyper

4x20 @ 25% BS

Pause Back Squat

2rm for day

WOD

Complete as many rounds as possible in 20 minutes of:

10 Dumbbell Thrusters (50/35)

10 Pull-ups (Kipping Allowed)

Tuesday | 4.9.19

Tuesday

Skills and Drills:

5 Rds

5 Sotts Press

30 sec Narrow Grip OH Hold in Bottom

rest 30 sec

BB CYCLING:

2 Hang Clean + Jerk

Max for the Day

Strength

Clean Pulls

5x2 @ 105%

WOD:

For time:

Run 1000 meters

100 Push-ups

10 Squat Snatch (135/95)

Monday | 4.8.19

Skills and Drills:

10 Dragon Flys

8 sec decent

then,

Accumulate 1:15 min hold chin over bar

BB CYCLING:

5 sets of Complex (Climbing)

1 Snatch Pull

Power Snatch

OHS

Snatch

Strength

Reverse Hyper

4x20 @ 25% of BS

WOD:

Every 4 minutes complete

Front squat 2-2-2-2-2-2 reps*

*After every round hold 15 sec in front scale

and 15 sec in back scale.

Wednesday | 4.3.2019

Wednesday

Skills and Drills:

6 ROUNDS:

30sec Strict Suppnated Pullup

rest 1 min

Strength

EMOM 6 Steps (3l/3r)

Min 1-3 OH Lunge

Min 4 Rest

5-7 Front Lunge

Min 8 Rest

9-12 Back lunge

Add Wt. every Bar

Bench

4x6 @ 70%-75%

Reverse Hyper

4x20 @ 25% BS

WOD:

15-12-9-12-15

Dumbell Thrusters (65/50)*

*After every set of Dumbell Thrusters

Complete 5 stone to Shoulder (145/95)

Tuesday | 4.2.2019

Tuesday

Skills and Drills:

5 Rds (climbing)

5 Sotts Press

30 sec Narrow Grip OH Hold in Bottom

rest 30 sec

BB CYCLING:

5 x 2 Hang Clean + 1 Jerk

Strength

Clean Pulls

5x2 @ 100%

WOD:

3 rounds for time of:

21 hip-back extensions

21 GHD sit-ups

21 burpees over the bar

21 inverted burpees

Monday | 4.1.2019

Start of Mini-Cycle #3

Skills and Drills:

10 Dragon Flys

8 sec decent

then,

Accumulate 1 min hold chin over bar

BB CYCLING:

5 sets of Complex (Climbing)

1 Snatch Pull

Power Snatch

OHS

Snatch


Strength

Back Squat

6x3 Saftey Squat

Reverse Hyper

4x20 @ 25% of BS


WOD:

Complete as many rounds as possible in 20 minutes of:

10 Snatches (95/65)

10 Strict Pull-ups


Saturday | 3.30.19

Saturday

Skills and Drills:

15min clock(pick based on weakness)

30 Strict MU

or

10 Leg-less Rope Climb (no kip, as straight as possible)

or

40 Strict Rope Pull-up

BB CYCLING:

Snatch

5x1 @ 80%

CJ

5x1 @ 80%

WOD

1min At each Station (10sec Transition)

KBS (70/53)

CAL on Ski

Rengade Row (50/35) (l+r+pushup=1)

Cal on Runner

DB Front Squat (50/35)

Read More

Friday | 3.29.19

Friday

Skills and Drills:

EMOM 12 Minutes:

Minute 1 Handstand Hold Against Wall 30 Seconds

Minute 2 One Arm Handstands Left 30 Seconds

Minute 3 One Arm Handstands Right 30 Seconds

Strength:

FS

3x2 @ 85%

WOD:

Three rounds for time of:

7 Strict Muscle-ups

21 Dumbbell thruster (35/25)

Read More