W.O.D.s

CROSSFIT
Skill Work: (10 min)
Beat Swings
Shoulder Circles
Butterfly Circles

“Cindy”
AMRAP 20:00
5 Pull-up
10 Push-up
15 Air Squat
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COMPETITOR
Jerk Balance (movement drill) 3-3-3-3-3

Push Jerk
65% 4×4

Bench Press
50% 2×8
55% 2×8
60% 2×8

For Time:
1000m Row
30 Strict Handstand Push-up
1000m Run
30 Kipping Handstand Push-up
1000m Row
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WEIGHTLIFTING
At a moderate load: (movement drill)
Tall Jerk 4×4

Pause Jerk (:02 in split)
70% 1×3
75% 2×2
80% 3×1

Power Clean
70% 2×3
75% 3×2

Close Bench Press
8(L) 8(M) 8(MH) 8(H)

Strict Press
8(L) 8(M) 8(MH) 8(H)

Dumbbell Lateral Raise
3×12 (M)

Triceps Extension
3×12 (M)
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POWERBUILDING
Cycle 3/ Week 2
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×1
75% 1×5

Super Squat
6(M) 5(H)

Leg Press
8(M) 8(MH) 8(H)

Hip Thrust
10(M) 10(H)

Standing Calf Raise
10(L) 10(M) 10(MH) 10(H)

Russian Twist
2×15 (M)

“Courage is grace under pressure.”
~Ernest Hemingway

CROSSFIT
For Load:
Front Squat 2-2-2-2-2
(make consistent increases)

For time:
2000m Row
50 Hang Power Clean 75/55
30 Burpee Over the Bar
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COMPETITOR
3-Position Clean
3 waves:
62.5% 1+1+1
67.5% 1+1+1
72.5% 1+1+1
(Hips, Above Knees, Floating)

Clean Pull
90% 2×3
100% 3×2

Back Squat
50% 2×8
55% 2×8
60% 2×8

AMRAP 12:00
12 Burpee to 6″
12 Toes to Bar
12 Russian KB Swing 70/53
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WEIGHTLIFTING
At a moderate load: (movement drill)
Hang Snatch High Pull 4×4

Muscle Snatch 3-2-2-1-1-1

Snatch
70% 1×3
75% 2×2
80% 3×1

Deficit Snatch Pull
90% 4×4

Back Squat
70% 1×3
75% 2×2
80% 3×1

3 rounds:
8 Barbell Sit-up
8 Weighted Back Extension
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POWERBUILDING
Cycle 3/ Week 2
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×1
75% 1×5

Sling Shot Bench Press
85% 2×3

Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)

Chest Press
6(M) 6(MH) 5(H)

Barbell Curl
6(L) 6(M) 6(MH) 6(H)

Cross Body Hammer Curl
8(M) 8(MH) 8(H)

Barbell Sit-up
8(L) 8(M) 8(H)

“The manner in which one endures what must be endured is more important than the thing that must be endured.”
~Dean Acheson

5:30a-7:30a Open Gym with Chris

Gym Closed:
Sat: 8:00a-4:00p USA Weightlifting Coaches Cert
Sun: 8:00a-1:00p USA Weightlifting Coaches Cert

CROSSFIT
At a moderate load:
Power Snatch 3-3-3-3-3
(make consistent increases)

“Fran”
For Time:
21-15-9
Thruster 95/65
Pull-up
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COMPETITOR
3-Position Snatch
3 waves:
60% 1+1+1
65% 1+1+1
70% 1+1+1
(Hips, Above Knees, Floating)

Snatch Pull
90% 4×4

Front Squat
50% 3×8
55% 2×8
60% 1×8

3 rounds for time:
30 Toes to Bar
20 Box Jump Over 24/20
10 Single-Arm DB Push Press 70/50
(5/5 DB Push Press each arm)
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WEIGHTLIFTING
Power Snatch + Hang Snatch (AK) + Drop Snatch
4(1+1+2)

Hang Clean (AK) + Front Squat + Jerk
4(1+1+2)

Pause Squat (:02 in bottom)
70% 3×3

2 rounds:
15 Back Extension
15 Weighted Russian Twist
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POWERBUILDING
Cycle 3/ Week 1
Deadlift
65% 1×3
75% 1×3
85% 1×3
80% 1×3
70% 1×3

Bent Barbell Row
6(M) 6(MH) 6(H)

Weighted Chin-up
3(0) 3(L) 3(M) 3(MH) 3(H)

Machine Pullover
6(M) 6(MH) 6(H)

Rear Delt Fly
3×12 (M)

Reverse Hyper
2×20 (M)

AB Wheel
2 sets (you pick reps)

“Knowledge is power. Information is liberating. Education is the premise of progress, in every society, in every family.”
~Kofi Annan

UPPER BODY
3 rounds:
No rest between exercises.
10 Dumbbell Bench Press
8 Tempo Dumbbell Fly (:04 ecc)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Bent Dumbbell Row
8 Tempo Dumbbell Rear Delt Fly (:04 ecc)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Machine Dip
8 Tempo Triceps Extension (:04 ecc)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Supinated Pulldown
8 Tempo Biceps Curl (:04 ecc)
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8 Tempo Dumbbell Lateral Raise (:04 ecc)
8 Tempo Plate Raise (:04 ecc)
(alternate rounds with a partner)
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SLEDS
6 rounds:
40yd Sled Push 135/90
80yd Shuttle Run
40yd Sled Push
(alternate rounds with a partner)
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WEIGHTLIFTING
Power Snatch
70% 2×3
75% 3×2

Push Press
75% 4×4

Weighted Dip
8(L) 8(M) 8(MH) 8(MH)

Bent Barbell Row
8(L) 8(M) 8(MH) 8(MH)

Face Pull
3×15 (M)

Weighted Plank Hold 4x :20
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POWERBUILDING
Cycle 3/ Week 1
Dynamic Bench Press
57% 9×3
*based on bench press 1RM
(3 sets of each grip: close, regular, wide)

Standing Shoulder Press
35% 1×8
45% 1×5
55% 1×3
65% 1×1
70% 1×1
75% 1×5

Weighted Dip
5(0) 5(L) 5(M) 5(MH) 5(H)

Alternating Side & Front Raise
3×8 (MH)

Skull Crusher
8(L) 8(M) 8(MH) 8(H)

Triceps Extension
3×12 (M)

Tempo Weighted Incline Sit-up (:04 ecc)
3×8 (M)

“Never mistake motion for action.”
~Ernest Hemingway

CROSSFIT
For load:
Deadlift 3-3-3-3-3
(make consistent increases)

With a partner for time:
100 Kettlebell Swing 53/35
70 Burpee
30 Wall Walk
70 Burpee
100 Kettlebell Swing
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COMPETITOR
Romanian Deadlift
2×5(M) 3×3(MH)

For Load:
Weighted Narrow Pull-ups 5-3-3-1-1-1
(make consistent increases)

4 rounds for load:
12 Pullover
10 Seated Row
(alternate rounds with partner)

3 rounds:
AMRAP 3:00
21 Double Under
3 Bar Muscle-up
(rest 1:00 between AMRAP’s)
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WEIGHTLIFTING
Clean from blocks (AK)
70% 2X3
75% 3X2

Clean Pull
90% 2×3
100% 3×2

Leg Press
8(M) 8(MH) 8(H)

Hip Thrust
10(M) 10(MH) 10(H)

Reverse Hyper
2×15 (M)

“To begin, begin.”
~William Wordsworth

CROSSFIT
Skill work: (10 min)
Beat Swing
Hanging Leg Lever
Strict Toes to Bar

5 rounds for time:
400m Run
20 Push-up
10 Toes to Bar
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COMPETITOR
Tall Jerk (movement drill)
3-3-3-3-3

Push Jerk
60% 4×5

Bench Press
50% 3×8
55% 2×8
60% 1×8

AMRAP 15:00
30′ HS Walk
30 Wall Ball 20/14
30 Hand Release Push-up
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WEIGHTLIFTING
At a moderate load: (movement drill)
Tall Jerk 4×4

Pause Jerk (:02 in split)
70% 2×3
75% 3×2

Power Clean
70% 4×3

Close Bench Press
8(L) 8(M) 8(MH) 8(MH)

Strict Press
8(L) 8(M) 8(MH) 8(MH)

Dumbbell Lateral Raise
3×12 (M)

Triceps Extension
3×12 (M)
_____________________________

POWERBUILDING
Cycle 3/ Week 1
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×5

Super Squat
6(M) 6(MH) 6(H)

Leg Press
8(M) 8(MH) 8(H)

Hip Thrust
10(M) 10(MH) 10(H)

Standing Calf Raise
20(L) 15(M) 10(H) 30(M)

Russian Twist
2×15 (M)

“Science is the knowledge of consequences, and dependence of one fact upon another.”
~Thomas Hobbes

CROSSFIT
For Load:
Front Squat 3-3-3-3-3
(make consistent increases)

“Awful Annie”
For Time:
50 Double Under
50 Sit-up5 Clean 135/95
40 Double Under
40 Sit-up4 Clean
30 Double Under
30 Sit-up
3 Clean
20 Double Under
20 Sit-up
2 Clean
10 Double Under
10 Sit-up
1 Clean
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COMPETITOR
3-Position Clean
3 waves:
60% 1+1+1
65% 1+1+1
70% 1+1+1
(Hips, Above Knees, Floating)

Clean Pull
90% 4×4

Back Squat
50% 2×8
55% 2×8
60% 1×8

For time:
40-30-20-10
Calorie Row
GHD Sit-up
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WEIGHTLIFTING
At a moderate load: (movement drill)
Hang Snatch High Pull 4×4

Muscle Snatch 3-3-3-3

Snatch
70% 2×3
75% 3×2

Deficit Snatch Pull
85% 4×4

Back Squat
70% 2×3
75% 3×2

3 rounds:
8 Barbell Sit-up
8 Weighted Back Extension
____________________

POWERBUILDING
Cycle 3/ Week 1
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
70% 1×5

Sling Shot Bench Press
80% 2×3

Dumbbell Fly
8(L) 8(M) 8(MH) 8(H)

Chest Press
6(M) 6(MH) 6(H)

Barbell Curl
6(L) 6(M) 6(MH) 6(H)

Cross Body Hammer Curl
8(M) 8(MH) 8(H)

Barbell Sit-up
8(L) 8(M) 8(H)

“When someone shows you who they are, believe them the first time.”
~Maya Angelou