Archive for category: WOD
20
07
2017

July 21, 2017 – Barbell Club

By: CSTL0

Barbell Club WOD for July 21, 2017

A. Power Clean and Jerk 3 x 1Power Clean and Jerk
– 3 sets of 1 rep @ 95+%
Rest as needed
B. Clean High Pull 3 x 3Clean High Pull
– 3 sets of 3 reps @ 120%
Rest as needed

Panda PullsC. Front Squat 1RM1 Front Squat @ 100%

Find 1RM!D. Bent-Over Barbell...
20
07
2017

July 21, 2017 – CrossFit

By: CSTL0

CrossFit WOD for July 21, 2017

[tabby title="Fitness"] A. Movement PrepMovement Prep
Complete 2 sets of: 6 alt cossack squats @ BW https://www.youtube.com/watch?v=L3eqMmMeho0 20s back to wall assisted back bridge https://www.youtube.com/watch?v=plaLokxpSVQ 5 rocking tables with 3 sec hold at top https://www.youtube.com/watc...
19
07
2017

July 20, 2017 – Max HIT

By: CSTL0

Max HIT WOD for July 20, 2017

A. Alternating Sets: Dual Dumbbell Prone Row, Dumbbell Shoulder Press3 sets, for quality, of:
A1. 12 Dual Dumbbell Prone RowsA2. 12 Dumbbell Shoulder PressesB. 10 minute EMOM of Dumbbell Thrusters and Inverted Ring RowsEvery 1 minute for 10 minutes (5 rounds):
Minute 1
–...
19
07
2017

July 20, 2017 – CrossFit

By: CSTL0

CrossFit WOD for July 20, 2017

[tabby title="Fitness"] A. Movement PrepMovement Prep
Warm Up: To Be completed before class: 5 mins squat routine https://www.youtube.com/watch?v=f8ZUoXQh9Tk&t=75s + 20s Supine overhead weight plate stretch. Stay hollow https://www.youtube.com/watch?v=ioKisYontp8 20s kneeling/hanging ring...
18
07
2017

July 19, 2017 – Barbell Club

By: CSTL0

Barbell Club WOD for July 19, 2017

A. Snatch from Blocks 3 x 2Snatch from Blocks
– 3 sets of 2 reps @ 90%
Rest as needed
B. Snatch Pull 3 x 3Snatch Pull
– 3 sets of 3 reps @ 115%
Rest as needed

LIFTOFFSC. Back Squat 3 x 10Back Squat
– 3 sets of 10 reps
Rest as needed

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