Monday
Main – CrossFit
Power Clean (12×2)
Every :90 seconds
2- power cleans
1- front squat (after 2nd power clean)
*these are NOT touch and go
*re-set and tight before each lift
*increase loads every 3 sets
Best Crossfit Gym in Columbus, Ohio
Every :90 seconds
2- power cleans
1- front squat (after 2nd power clean)
*these are NOT touch and go
*re-set and tight before each lift
*increase loads every 3 sets
3 person Team WOD
Each team will have
1- Barbell (75/45)
2- Kettlebells (53’s/35’s)
1- D ball (30/20)
In 18 minutes
Perform as many reps as possible;
Thrusters
Ball slams
KB farmers walk …
Teams of 2
Perform;
3 Rounds
2:30 minutes AMRAP
ground to overhead (115/75)
box jumps (24″/20)
toes to bar
400m run
*athletes must do sets of 5 then switch
*athlete must complete run together
…
15 minutes
Every minute on the minute
Perform;
2- power snatch
*athlete should try to increase loads every 3 sets
Example athlete who has a 1RM power snatch (185)
minutes/sets
1-3 (95)
4-6 (115)…
-headstand
-leaning/loading against wall
-driving feet upward
-kipping Hand Stand Push Up
-linking reps together
*Athletes who have a kip already can work on some STRICT sets pre-WOD
*Develop SKILL and HSPU modification …
2 reps Double KB Deadlift
2 reps Double KB Swing
2 reps Double KB Clean
Front racked Lunge 1-R/1-L
2 reps Double KB Front Squat
5 Rounds;…
if you fail to finish write your time as 15:00 and score reps in the comments
15 Minute Cap
“G.I. Joe”
100 Burpee box …
New set every 2:00
6 total sets
3-2-1
3-2-1
– Increase loading from first wave
example
135 x 3, 155×2 , 175 x 1
then
145 x 3, 165 x 3, 185 x …
“Escape From Alcatraz”
100- Hand 2 Hand Swings,
50- KB Step Ups 20″ box- holding 2x K.B 53/35 scale to 44/30 or 20’s
50- Push-ups (hand release)
50- Burpees
5- Rope Climbs
Run 800m
…
No Saturday classes due to the Crossfit Endurance Seminar this weekend. We will have a Sunday 5 pm class. No 4 pm open gym.…