Author: cfdavis

Strength

8×3 Weighted pull-ups

If you’re using a band or working bodyweight do 8 sets for max reps.

WOD

AMRAP in 8 Minutes of

15 Box Jumps 24/20″
9 Push-Press 135/95lbs

WOD

25 Back Rack Lunges 45/35lbs
100M Run 
25 Push-Ups
2x100M Run
50 Air Squats  
3x100M Run
50 Push Press 45/35lbs
4x100M Run
100 Squats 45/35lbs
8x100M Run
100 Double Unders
16x100M Run

Each leg of the run goes from terrace to wall or vice versa.

Strength

Alternating Tabata of 

Hollow Body Hold
Superman Hold

WOD

AMRAP in 20 Minutes of

400M Run
10 Burpee Box Jump Overs 24/20in
10 Kettlebell Snatches Left Arm 24/16kg
10 2-Count Mountain Climbers
10 Kettlebell Snatches Right Arm 24/16kg

Skill

A. Use 10 minutes to attempt a new PR at an Unbroken DU Pyramid

Increase each step of your last pyramid by 1-10 reps.  Ex 5-10-15-10-5 

B. Spend some time working on kipping skills.  Work on refining your kipping or butterfly pull-up and/or muscle-up on bar or rings. 

WOD

“Fran”

21-15-9 
Thrusters 95/65lbs
Pull-Ups

Strength

1RM Clean and Jerk

WOD

5 Rounds for Time

200M Run
10 Deadlifts 155/105lbs
5 Hang Power Cleans 155/105lbs

Strength

3×5 Push Press

WOD

3 Rounds for Reps with 1 Minute on each station of the following

Wall Ball 20/14lbs
Row for Calories
Overhead Squats 45/35lbs
Sit-Ups
Kettlebell Swings 24/16kg

Rest 1 Minute between rounds

Strength

Deadlift 3×1 ~ 90% After you’ve completed this go for a 1RM if you have extra time and are feeling good!

WOD

AMRAP in 10 Minutes of

20 Burpees Over The Bar
10 Front Rack Lunges 135/95lbs

Strength

EMOM for 16 Minutes

Odd 3 Front Squats ~ 70% 
Even Max Sustainable set of Handstand Push-Ups

WOD

3 Rounds For Time

20 Alternating Dumbbell Snatch* 40/30lbs
15 Box Jumps 24/20″
10 Toes-To-Bar

*Each rep is completed when both ends of the dumbbell are placed on the ground. If you can’t control your dumbell to the ground you’ve gone too heavy! 

Body Fat Testing TODAY!! Email kirsten@crossfitdavis.com if you don’t know what time you signed up for. Bring payment with you if you have not already left a check in the binder. The gym will be Open while this is going on for Open gym from 8-11. Classes will run as usual at 11 and 12. If you are doing the test today plan to workout after, not before.

Skill

At your own pace,

3 Rope Climb Ascents

Accumulate 2x times through the following

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

WOD

1000M Row
50 Burpees
100 Kettlebell Swings
50 Wall Ball 20/14 
100 Double Unders
800M Run

Strength

1RM Hang Squat Snatch

WOD

If you’re interested in targeting CrossFit competition and you are confident with your Kipping skills and Snatch, here’s your work for the day.   You’ll see Chest-To-Bar pull-ups and Snatches at pretty much every level. 

15 Squat Snatch 135/95lbs
9 Chest To Bar Pull-Ups
12 Squat Snatch 135/95lbs
15 Chest To Bar Pull-Ups
9 Squat Snatch 135/95lbs
21 Chest To Bar Pull-Ups

Or,

If you are just starting out and working on your fundamentals, work through the following for time. 

15 Overhead Squat 95/65lbs
9 Pull-Ups
12 Overhead Squat 95/65lbs
15 Pull-Ups
9 Overhead Squat 95/65lbs
21 Pull-Ups

The Snatch is one of the most difficult movements that we do and you’ll need a good foundation. Work Overhead Squats with a weight you can manage safely through the entire range of motion. That means full depth squats!  If you haven’t quite mastered kipping scale down to a standard pull-up with kip or work those bands to get your strength up!