2:30 pm ROM WOD- mobility for CrossFit
3 pm Coach’s Choice WOD
Complex: 2 Hang Power Snatches + 3 Overhead Squats
Find a max in the complex: 2 Hang Power Snatches + 3 Overhead Squats
15 Hang Power Snatches @ 95/65#
15 Overhead Squats @ 95/65#
150m Hill Run
Max Effort: Box Squat
Dynamic Effort: 2-Board Bench Press
Homework: Hip Extensions
Back Squat Cycle Week 2 of 6
E2MOM for 8 Rounds
5 Back Squats
*Start with any one pair of plates on the bar.
*Build to a 5RM.
*If you hit your max before the 8th round, back off 10-20# and keep performing lifts at that load for all remaining rounds.
*Scored by heaviest successful set.
Bulgarian Split Squats
3 Sets x 8 Reps (each leg)
*Load with Dumbbells.
*Use same load for all sets. Increase load each week.
“Fight Gone Bad”
1 Minute Wallballs
1 Minute Sumo Deadlift High Pulls @ 75/55#
1 Minute Box Jumps @ 20″/20″
1 Minute Push Press @ 75/55#
1 Minute Calorie Row
1 Minute Rest
Max Effort: Z Press
Dynamic Effort: Sumo Deadlift
Homework: Kroc Rows
Every 100 seconds for 8 Rounds
*Move from sets of 8 to sets of 5 to sets of 3 to heavy singles as the rounds progress.
*Increase load each round.
*Start with any one set of bumpers on the bar.
4 Rounds for Quality, not Time or Load:
10 Strict Toes to Bar
10 Dumbbell Bench Press @ Moderate (all 10 reps unbroken each round)
10 Strict Pullups
*No more than 5 minutes allowed per round. If your first round takes more than 4 minutes, reduce load, reduce reps, or scale movements.
Rx+: Use the stall bar setup for Strict Toes to Bar and add weight to Strict Pullups
12 Deadlifts @ 155/105 #
9 Hang Power Cleans @ 155/105#
6 Push Jerks @ 155/105#
“Parks and Wrecked”
Teams of 2:
200m Sandbag Run @ M/F*
2 Partner Tire Flips
*Only one partner carries the sandbag each round. Both partners run the 200m every round.
^Cleans get heavier each round. Partition the Cleans between partners as desired.