Tag: orem ut

25
Apr

Rowing, Burpees, T2B, OH Lunge

4x Clean+2 Hang Clean (heavy for all 4 sets)

 

Alternate and use a weight vest 20/14

3×8 weighted ring dips

2×10 weighted pull ups

 

for time:

30 Cal row

30 Burpees

30 T2B

30 OH walking Lunge 45/25 plate

25
Apr

Run, Power Snatch, Cleans

dougsled2

 

8 min to find heaviest weighted pull up

2-2-2-2-2-2

Then:

200m Run

15 Power Snatches 95/65

400m Run

30 Cleans 95/65

400m Run

15 Power Snatches 95/65

200m Run

 

AWOD – Skill Work:

7 min EMOM

4 Snatches

*Load bar with 65% of Max Snatch

 

24
Apr

Wall balls, Ring dips, HSPU

chillin

 

7 Round of Complex:

3 Strict Shoulder Press

3 Push Press

 

Then:

3 Rounds

20 Wall Balls

15 Ring Dips

10 HSPU

 

NO AWOD

24
Apr

Double unders, Stones, Rowing

20 min to complete the following:

3×5 Back Squat @95%, 90%, 90%

*this is 3 sets total, not 3×5 at each percentage

 

3×4 Push Press+1 Jerk @mondays 5RM, 90%, 90%

 

3 Rounds of 30 sec on, 30 sec off for total reps:

Double unders

Stones 115/65

Rowing (cals)

23
Apr

DU, Snatch, V-Ups, 800M

boxjumps

 

Tabata

Hollow Rocks

Then:

9min AMRAP

20 Double Unders

16 KB Snatches 53/35

12 V-ups

Then:

Run 800m

 

AWOD:

3 Rounds NFT

10 Strict T2B

Max DU unbroken

 

 

23
Apr

Recovery Wods

Spend 15 mins practicing HS Walking.  Goal is to walk 20ft three separate times.

 

The following wods are not for time.  This is your active recovery day.  Take your time to execute the movements eloquently.

3 Rounds:

2 Rope climbs

20-40 unbroken double unders

10-20 pistols

 

3 Rounds: Try to get both of these movements unbroken if possible

3 Muscle ups

5 OHS 135/95

 

2 Rounds:

30 Wallballs (unbroken or 10-10-10)

10 Strict chin ups

22
Apr

HSPU, Box Jumps, 200m

Find 3RM Hang Snatch

Snatch 1st Pulls 5×3 @90-100% of 1RM

*Floor to knee, pause 2 sec at top of knee **This is not a deadlift**

 

3 Rounds:

15 HSPU

30 Box jumps 24/20″

200m

22
Apr

Hammer

 

DallinJerk

5 Rounds:

5 Power Clean 135/95

10 Front Squat 135/95

5 Jerks 135/95

20 Pull ups

 

AWOD:

Bent Rows

5 x 10 As heavy as possible

21
Apr

Easter “Hopper”

imgres-1

 

Easter Egg Surprise!

Come in and “find” out what the WOD will be!

 

AWOD:

3x500m row

*rest 1:1

 

WOW:

Justin

30-20-10

Body Weight Back Squat

Body Weight Bench Press

Strict Pull ups

21
Apr

Pull ups, RKb Swings, 400m

15 mins to find 5RM Back Squat

15 mins to find 5RM Push Press

 

3 Rounds:

15 Pull ups

25 RKb Swings 53/35

400m

Contact Us:
Call Us P. (801) 900-3480
Email Us: info@crossfituv.com
Drop by:
376 Commerce Loop, Orem, UT 84058

CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit Utah Valley Design by AVANT Marketing Graphics