CrossFit WOD for Sunday 3/8/2020
push press 3-3-2-2-1-1
3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run
Post times to whiteboard!
READ: Practice Consistency As a Skill – Breaking Muscle
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Tag Archive for: mbcrun
Going to try something different with the blog this week. I’m hoping our athletes are better than cherry-picking their workouts.
It’s Retest week so here’s to improvement and many of you writing on the PR Board!
CROSSFIT WORKOUTS
Monday 8/13
push press 3-3-2-2-1-1-1, then
3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run
Post loads and times to whiteboard.
Tuesday 8/14
KELLY
5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs
Performance does box jump overs and 30/20lbs wall ball.
Post time to whiteboard!
Wednesday 8/15
weighted pullup 5×2, then
15-25-35 rounds for time:
power snatch, 35/25kg
4x double unders
Post pullup loads and times to whiteboard!
Thursday 8/16
2k row, then
for time:
40 kettlebell snatches
40 kettlebell cleans
40 handstand pushups
Post times to whiteboard!
Friday 8/17
HELEN
3 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 24/16kg
12 pullups
Performance does 5 rounds for time.
Post time to whiteboard!
Saturday 8/18
establish a back squat 1RM in 15 minutes, then
in partners of two, AMRAP in 12 minutes:
front squats, 52/38kg
muscle-ups
Post load and scores to whiteboard!
Sunday 8/19
[Rx]
for time:
2k row
100 toes-to-bar
100 muscle cleans, 20/15kg
[PERFORMANCE]
for time:
50 hang muscle cleans, 40/25kg
100 knees-to-elbows
2k row
Post times to whiteboard.
OLYMPIC WEIGHTLIFTING WORKOUTS
POWERLIFTING WORKOUTS
HIIT WORKOUTS
:30 on, :20 off for 12 intervals
:45 on, :15 off for 6 intervals
:50 on, :10 off for 10:00
each midline set for 5:00 or less with reps counted aloud
stretch!
KETTLEBELL WORKOUTS
Monday 8/13
##Warm Up
**3rds, 10 reps each**
– KB Halo’s
– Goblet cossack squats
– Single leg deadlifts, left & right
– Bent over rows
– Side bends
##Strength
– 5 min DBKB rack hold
##Workouts
**Crazy Ivan**
For time:
– 25 Burpees
– 25 Goblet lunges
– 10 KB S2OH
– 50 Russian Swings 24/16
– 20 Burpees
– 20 Goblet lunges
– 8 KB S2OH
– 40 Russian Swings 24/16
– 15 Burpees
– 15 Goblet lunges
– 6 KB S2OH
– 30 Russian Swings 24/16
– 10 Burpees
– 10 Goblet lunges
– 4 KB S2OH
– 20 Russian Swings 24/16
– 5 Burpees
– 5 Goblet lunges
– 2 KB S2OH
– 10 Russian Swings 24/16
##Ab’s
Wednesday 8/15
##Warmup
**10 minutes**
– 10 good mornings
– 10 single arm (press 5 per side)
– 10 air squats
– Down and back sand bag drags
##Workouts
**12 min AMRAP**
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk
**For 25 minutes**
– 24/16
– 5 Dead Stop KB Snatches R
– 5 Dead Stop KB Snatches L
– 7 Burpees
No lifting shoes today, Andrew! You’ll need some running shoes or some softer training shoes for 1.5 miles you’ll be running.
ARTICLES
+ F*ck Burpees – Josh Wood
CrossFit WOD for Wednesday 6/6
push press 3-3-2-2-1-1
3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run
Post times to whiteboard!
Olympic Weightlifting WOD – Week 2/3, Day 2/3
BtK HANG SNATCH + SNATCH 85 / 1 (2)
PAUSE-above-KNEE SNATCH PULL 105 / 2 (3)
BACK SQUAT 80 / 5 (3)
Accessories
senders 3×5-8
single leg hip ext 3×8/side
kettlebell z-press 3×8
Powerlifting WOD – Week 2/3, Day 2/3
4×8 mb throws
BENCH 55/5, 62.5/5, 67.5/3 (10)
back ext 3×10
front raise 3×10
bent-over row 4×10
dips 4×12+
Kettlebell WOD
**3 rounds, 5 reps each**
– goblet squat
– cossack squat
– bent over row, left
– bent over row, right
– pull up
**2 times through**
– 15 Banded KB swings
– 15 Partner KB swings
– 15 deadlift left/right
– 15 dead cleans left/right
– 15 wall facing cleans
**4 sets with light to med bell**
– 8 one arm clean right
– 8 one arm clean left
– 16 alternating dead cleans
**4 sets with heavier bell**
– 4 one arm clean right
– 4 one arm clean left
– 8 alternating dead cleans
Accessory work
– Abs
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