Author: cfdavis

Strength

Split Jerk 3×1 @ 80%:  Work up to 80% of your 1RM and complete 3 Singles.  Attempt a 1RM if you have time.

If you are new to weightlifting work up to a moderately heavy weight completing at least 3 lifts at each increment.

WOD

3 Rounds for Time

20 Kettlebell Swing 24/16kg
20 Wall Ball 20/14lbs
400M Run

Off Ramp WOD

3 Rounds for Time

20 Kettlebell Swing 
20 Air Squats (To Target)
400M Run

Strength

Deadlift 3×5 ~ 80% of 1RM 

If you are new to deadlifting work up in sets of 5 to a moderately heavy weight. 

WOD

For Time:

21-15-9-15-21

Handstand Push-Up
Box Jump 24/20″

Off Ramp

21-15-9-15-21

Push-Up
Box Jump

WOD

1000M Row

then

7 Rounds of 
7 CTB Pull-Ups
14 Weighted Lunge Steps 40/30lbs*

* Use two dumbbells or kettlebells hanging from sides.

Off Ramp WOD

1000M Row

 then

7 Rounds of 
7 Pull-Ups
14 Bodyweight Lunges  

Skill

EMOM for 10 Minutes
Sprint 50M

WOD

10-20-30-40-50 Goblet Squat 32/24kg
5-10-15-20-25 Burpees

200M Run between Rounds

Strength

Front Squat 3×5 

WOD

CrossFit Open WOD 11.1

AMRAP 10 Minutes

30 Double-Unders
15 Power Snatch 75/55lbs

Off Ramp WOD

AMRAP 10 Minutes

10 Double-Unders or 30 Single-Unders
10 Power Snatch 

Strength

3 x through each 

1 Minute Handstand Hold
1 Minute Plank Hold
1 Minute L-Sit

WOD

AMRAP 15 Minutes

20 Wallball 20/14lbs
15 Burpees
10 Deadlift 225/155lbs

Off Ramp WOD

AMRAP 15 Minutes

20 Squats (to target)
15 Burpees
10 Deadlift 

Strength

EMOM for 16 Minutes

Odd 3xOverhead Squats ~ 50% of 1RM Squat Snatch
Even Max Sustainable set of Dips

WOD

21-15-9
Power Cleans 135/95lbs
Push Press  135/95lbs

Off Ramp WOD

3 Rounds for time 

10 Power Cleans
10 Push Press

Strength

1 RM Squat Clean

If you are new to the olympic lifts work the Power Clean + Front Squat complex until you can ride the bar down into a full squat.  Start light and work up in small increments to a moderately heavy load.   

WOD

Tabata Burpees
Tabata Sit-Ups
Tabata Wall Ball
Tabata T2B

Rest 1 minute between stations.

Off Ramp WOD

Work the same movements! Scale the wall balls by weight and and perfrom Knees-to-Elbows or knee ups if you don’t have T2B. 

Strength

EMOM for 16 Minutes

Odd 3 x Power Snatches
Even Max sustainable set of Pull-ups

Add some weight from last time and try to increase your pull-up count from before.  If you’re still working the bands choose one that gets you a set in the 3-5 rep range. 

WOD

AMRAP 12 Minutes
20 Box Jump 24/20″
20 Kettlebell Swing 24/16kg

Off Ramp

Work the same movements and rep count today. Choose an appropriate box and Kettlebell.

WOD

800M Run 
50 Kettlebell Snatch 24/16kg
50 Wall Ball 20/14lbs
50 Burpees
50 Wall Ball
50 Kettlebell Snatch
800M Run

Off Ramp WOD

400M Run 
20 Kettlebell Snatch 
20 Wall Ball 
20 Burpees
20 Wall Ball
20 Kettlebell Snatch
400M Run