WODS 2/24/20
CROSSFIT Monday 2/24 “STRENGTH” In 10 minutes, build to a heavy 3-rep OHS “CONDITIONING” Benchmark: Nancy Open: 5 Rounds for Time: 400m Run 15 OHS
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CROSSFIT Monday 2/24 “STRENGTH” In 10 minutes, build to a heavy 3-rep OHS “CONDITIONING” Benchmark: Nancy Open: 5 Rounds for Time: 400m Run 15 OHS
CROSSFIT Monday STRENGTH: In 7:00 Build to a heavy triple Squat Clean – Rest 3:00 – AMRAP 4 Max Squat cleans @75% CONDITIONING: OPEN For
CROSSFIT Monday STRENGTH 5 Sets: 20 alt. Arnold Press R:30 10 Renegade Rows Rest 2:00 CONDITIONING OPEN: AFAP 30 box jump overs 4 Bar Muscle
CROSSFIT Monday “STRENGTH” In 10:00 Find a heavy of… 3 push press + 4 push jerks “CONDITIONING” AMRAP 16 OPEN 6 push press (135/85) 12
CROSSFIT Monday “STRENGTH” 4 Sets: 8/8 Front Rack Box Step Ups Rest :30 12 RDLs Rest 2:00 “CONDITIONING” OPEN 21-15-9 Front Squat (185/125) Bar Facing
CROSSFIT Monday 1/20 “STRENGTH” Every 1:30 x 4 sets each, alternate between: 8 Front Squats @ 70% 30 Empty Barbell Good Mornings (45/35) “CONDITIONING” Open:
CROSSFIT Monday 1/13 “CONDITIONING” Rogue WOD #1 Open: AMRAP 10 minutes: 1k Row 75 Thrusters (75/55) Performance: AMRAP 10 minutes: 1k/750m Row 75 Thrusters (65/45)
CROSSFIT Monday 1/6 “CONDITIONING” Open/Performance: AMRAP 8 minutes: 8 Bar Facing Burpees 8 Calorie Bike 8 Wall Balls (20/14) (14/12) REST 2:00 AMRAP 4 minutes:
CROSSFIT Monday 12/30 “STRENGTH” 3 x 3.3.3 Back Squats @ 20X1, rest 10, rest 2:00 “CONDITIONING” Open: AMRAP 7 minutes 12 Wall Balls (20/14) 3
CROSSFIT Monday 12/23 “STRENGTH” EMOM 1:30 x 4 Sets each, alternate between: 6 Front Squats @ 30X1 30 Walking Lunge Steps “CONDITIONING” Open: AMRAP 9
Monday 4/22 “CONDITIONING” EMOM 28 minutes Min 1: 8 Deadlifts (185/125 lbs.) Min 2: 50 DU/75 Single Unders Min 3:
Monday 4/15 “STRENGTH” E2MOM x 5 sets (10 Mins) 3 Back Squats 80-80% “CONDITIONING” 4 Rounds For Time: 20 Alt
Monday 4/8 “STRENGTH” E2MOM x 5 sets (10 Mins) 4 Bench Press @ 75-85% AND 3 Pull-up Negatives “CONDITIONING” EMOM
Monday 4/1 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Back Squats 65-70% of 1RM Ascending AMRAP for 12 mins
Monday 3/25 “STRENGTH” E2MOM x 5 sets (10 Mins) 8 Bench Press @ 65% “CONDITIONING” 10-9-8-7-6-5-4-3-2-1 Reps for Time of:
Monday 3/18 “STRENGTH” In 15 Mins: Build to 1RM Back Squat + In 8 minutes: 3 sets of 5 @
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