Author: cfdavis

Strength

Squat Snatch 3×1 ~ 90%.  Work up to 90% of your 1RM and make three lifts at that weight.  Be sure to record your missed attempts as well (if any)!  Work up to 1RM attempt if you have time and energy.

If you’re new to weightlifting work up to a moderate weight from the hang position.  Start with a power snatch and ride the bar down into your best squat.  

WOD

For time 

20-15-10 of
Overhead Squats 135/95
Toes-To-Bar

Off Ramp WOD

Use a weight that allows you to achieve multiple reps at full depth.  If you end up doing single reps you probably went to heavy!  Knees-To-Elbows can be subbed for Toes-To-Bar and try doing them on rings if you are having trouble figuring out the kip.

WOD

“Kelly”

Five rounds for time of:

Run 400 meters
30 Box jump, 24/20″
30 Wall Ball, 20/14lbs

30 Minute Time Cap.

Off Ramp WOD

Wow that’s a lot of stuff! Scale this one by giving yourself a 15-20 Minute time cap and do smaller sets. 

AMRAP 20 Minutes of 

Run 400 meters
15 Box jump 
15 Wall Ball

Skill

3×5 Skin the Cat

or

3×5 Knees to Elbows
3×5 Ring or Barbell Rollout

WOD

AMRAP in 12 Minutes of

10 Burpees Over The Bar
10 Deadlift 185/135lbs

Off Ramp WOD

Scale your deadlift load so that a set of 10 is no problem while fresh! Your form should not falter at any point!

Strength

E2MOM for 12 Minutes 

3 Split Jerk ~ 60-70% of your 1RM

Work from the floor and choose a weight you can safely control for three reps without the bar hitting the ground.   New lifters follow the usual protocol.  Stay moderate with your weight and strive for perfect form!

WOD

AMRAP in 10 Minutes

9 Chest to Bar Pull-Ups
12 Thrusters 105/75lbs
200M Run

Off Ramp WOD

AMRAP in 10 Minutes

9 Pull-Ups
12 Thrusters
200M Run

Strength

Back Squat 3×5 ~ 70% 

If you’ve seen this workout before, try to add a few pounds.

Beginners work up in sets of 5 as well. Work up to a moderately heavy weight and record your progress. 

WOD

5 Rounds for time

15 Kettlebell Swings 32/24kg
15 Box Jump 30/24″

Have you tried scaling UP? Challenge yourself with a heavier kettlebell or higher box jump than you normally use. 

Off Ramp WOD

Choose a Kettlebell bell weight you can manage easily for 15 reps while fresh.  

Strength

EMOM for 16 Minutes

Odd Max set of Strict Pull-Ups
Even Max Set of Strict Push-Ups

Choose a number you can maintain through 8 rounds of each!

WOD

AMRAP in 8 Minutes of

10 Power Cleans 115/75lbs
10 Push Press 115/75lbs

Off Ramp WOD

Scale this workout by load! Choose a weight with which you can execute every rep with perfect form.  Choose a weight you that allows you to do unbroken push press while fresh.

Strength

Deadlift 3×5 ~ 70-75% of your 1RM 

Add a few pounds onto your working set if you’ve done this workout before.  If you are new to the slow lifts work up in sets of 5 starting at a light weight and increasing until the load is moderately heavy. 

WOD

AMRAP in 12 Minutes of 

20 Kettlebell Snatch 24/16kg
25 Wall Ball 20/14lbs
30 Double Unders

Off Ramp WOD

Scale by load for the Wall Ball shots and Snatches.  For Double Unders, scale the number to a manageable set or do 2:1 Single Unders.  

Come support our Masters athletes today at Diablo CrossFit! Shawn, Nancy, Greg, Tamara and Liat will all be competing!!  

WOD

For time

1000M Row 
90 Kettlebell Swings 24/16kg 
60 Goblet Squats 24/16kg 
30 Burpees 
800M Run

Off Ramp WOD

For Time

1000M Row

then

3 Rounds of
15 Kettlebell Swings
10 Goblet Squats
5 Burpees

then

800M Run

Strength

E2MOM for 16 Minutes

3 Power Snatch ~  60% – 70% of 1RM Snatch

If you’ve never tried this workout use a weight you know you will not miss for any of the 8 rounds. For those that have seen this one before, add a few pounds from last time. If you are just starting weightlifting go light and do each rep from the hang position. 

WOD

5 Rounds for time of 

10 Toes-To-Bar
20 Alternating Dumbbell Snatch 40/30lbs
200M Run

Off Ramp WOD

3-5 Rounds for time of 

10 Knees To Elbows or Knee Tucks
20 Alternating Dumbbell Snatch 
200M Run