WORKOUT OF THE DAY STRENGTH Deficit Deadlift (no higher than 15# plate) 5-5-3-3-3 FOR TIME 1500M Row FINISHER Foam Roll/Mobility 10-12min CURRENT WEEK PROGRAMMING Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account? Click Here and join CrossFit...
WORKOUT OF THE DAY STRENGTH Z Press 5-5-3-3-3 *Rest 90-2min b/t sets DOUBLE AMRAP AMRAP X 8 12 T2B 12 Alt Single Arm Hang Db Clean/Jerk 50/35 100M Run -Rest 3 Minutes- *Repeat *Start Over ____________________________________________________________ LITE N' TITE 3 ROUNDS FOR TIME 600M Run 30 Sit-ups 30 Kbs 30 Push-up CURRENT WEEK PROGRAMMING Log your scores on
WORKOUT OF THE DAY STRENGTH DELOAD WEEK 1 ¼ Back Squats 5 X 3 *Build to a heavy 3 EMOM X 6 1 Power Clean + 1 Below Knee Squat Clean FOR TIME 15-12-9 Squat Clean 95/65 Lateral Burpee/Bar *10 MIN CAP Log your scores on Beyond the Whiteboard Don't...
WORKOUT OF THE DAY EMOM X 21 MIN 1: 15/12 Cal Bike MIN 2: 35 Double Unders MIN 3: *Max Tire Flip Rest 3 Minutes AMRAP X 8 Rope Climbs *#40 Dball over shoulder/sled push Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging...
WORKOUT OF THE DAY AMRAP X 20 30 Pull-ups 30 Power CLean 20 C2B Pull-up 20 Thrusters 10 Bar MU 10 OHS Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 ____________________________________________________________ LITE N' TITE AMRAP X 25 100 DU 250M Row 20 DB Step-up 250M Row 20 DB Thrusters 250M Row 20 Renegade Row L3: 35/25 CURRENT WEEK PROGRAMMING Log your...
WORKOUT OF THE DAY STRENGTH Wendler Deadlift Week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x Max Reps EMOM X 20 MIN 1: :30 L-Sit Hang MIN 2: :30 Wall Sit MIN 3: 4 DB Split Snatch (Heavy) MIN 4: EZ/Moderate Pace Row (no straps) CURRENT WEEK PROGRAMMING...
WORKOUT OF THE DAY SKILL 8 Minutes of Handstand play STRENGTH Wendler Strict Press Week 3 % based on 90% of 1RM 75% x 5 85% x 3 95% x MR AMRAP X 5 KB Curtis Ps (Power Clean+ FR Lunge Rt + FR Lunge Lft + Push Press = 1 Rep) Rest 2 Minutes AMRAP...
WORKOUT OF THE DAY
STRENGTH
Wendler Back Squat
Week 3
% based on 90% of 1RM
75% x 5
85% x 3
95% x MR
15 MINUTE WINDOW
Buy-In:
50/42 Cal Bike
Then AMRAP in remaining time:
-15 Medball Clean + Wall Ball
-30 DU
CURRENT WEEK PROGRAMMING
Log your scores on
WORKOUT OF THE DAY “CLEAN/JERK CINDY” 1-10 Clean/Jerk 155/105 1 Round of Cindy b/t each round (10 RDS Total) *28 MIN CAP *“Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats ____________________________________________________________ LITE N' TITE AMRAP X 24 800M Run 20 Pull-up 30 Burpee Box Jump Over 24/20 40 Wall Ball 20/14 CURRENT WEEK PROGRAMMING Log your...
WORKOUT OF THE DAY STRENGTH EMOM X 6 1 Snatch FOR TIME 1000M Row/Run 8 Snatch 95/65 8 Snatch 115/75 8 Snatch 135/95 8 Snatch 155/115 1000M Row/Run *Snatch by any means for WOD* * If there are too many ppl and its raining: Have them start with a 2000m row and then snatch...