Tag: wod

20
Oct

OHS 6RM, Death by Power Clean

 

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Overhead Squat
15 Min to Find 6 Rep Max

Then

Death By Power Clean 135/95
Min 1: 1 PC, Min. 2: 2 PC, Min. 3: 3 PC etc.

Go until you can’t complete the power cleans within the min.

Rest 1 Min

Run 1 Mile

 

WOW
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 bodyweight
Bench Press bodyweight
Clean .75 bodyweight
Min 2: 2 PC
Min 3: 3 PC…

20
Oct

Back Squat, Death by Power Clean

 

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5/3/1 Deload Week
Back Squat (still based off of 90%)
5@ 40 %
5@ 50%
5@ 60% (not a max effort set)

Then

Death By Power Clean 135/95
Min 1: 1 PC
Min 2: 2 PC
Min 3: 3 PC…

Go until you can’t complete the power cleans within the min.

Rest 1 Min:

Run 1 Mile

18
Oct

Wallballs, Push ups, Atomic Sit ups

 

 

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Come for Oly Lifting Class at 8am!

 

10 Rounds
10 WallBalls
10 Push Ups
5 Atomic Sit Ups

17
Oct

Deadlifts, Thrusters, Bar-facing Burpees

 

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5/3/1 Deadlifts Week #2
(Continue to use 90% of your one rep)

Warm up to 75%
5 @75%
3 @85%
1+ @95%

4 rounds
10 thrusters 135/95
10 bar-facing burpees

Optional accesory work
4×8 bent over rows, work up to a heavy weight

(Don’t do conditioning if you are coming to the competitors class. You can do the bent over rows.)

Competitor class is at 5:30pm!

17
Oct

Deadlifts, Box Jumps, Pull ups

 

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“Roy”
5 Rounds
15 Deadlifts 225/155
20 Box Jumps
25 Pull ups

16
Oct

Sled Push, Plate ups, Sled Pull

Oly Class at 6:30pm!

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Skill: Spend 10:00 on Rope Climbs

4 Rounds Each for Time
100′ Sled Push 45/25
25 Plate ups 45/25 (use the plate from the sled)
100′ Sled Pull
Rest 1:1

15
Oct

Shoulder Press 3RM, Box Jumps, HSPU, Hang Cleans

 

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Shoulder Press
12 min to find 3 Rep Max

Then
15 min AMRAP
12 Box Jumps
8 HSPU
4 Hang Cleans 155/105

15
Oct

Shoulder Press, Muscle ups

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5/3/1 Shoulder Press Week #2
(Continue to use 90% of your one rep)

Warm up to 75%
5 @75%
3 @85%
1+ @95%

Conditioning
30 muscle ups for time

Scale
3 rounds
10 ring swings (http://vimeo.com/99058074) (Key point from that video: Don’t bend your legs!)
10 ring rows
10 ring dips

Optional accessory work
3 sets of:
Max effort reps of strict handstand pushups. Once you fail, without coming off of the wall, go into max effort reps of kipping handstand pushups.

14
Oct

Hollow Body Rocks, Power Snatch, Run

Oly Class is tonight at 6:30!

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Skill: Hollow body rocks with class

16 Min EMOM

Even Minutes: 3 Power snatch @ 70% of 1RM
Odd Minutes: Run to the mailbox and back (you’re going to have to sprint)

14
Oct

Run, Power Snatch, Ball Slams, Double Unders, Burpees

Oly Class is at 6:30pm!

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Skill
Tabata
Hollow Body Rocks

All for time
800 M Run
Then
6 Rounds
8 Power Snatch 95/75
16 Ball Slams
32 Double Unders
Then
800 m Run
20 Burpees

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

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