WOD

CrossFit

Happy Birthday Anjali!!!

Come in and do Anjali’s Birthday WOD! She’s here at 6am, but don’t miss this VERY Anjali Workout at any point during the day.

CrossFit

SKILLZ
Deadlift
10×2 @ 50-60% 1RM for speed
Rest 1:00
Stimulus: Speed
Rest: As Prescribed

WOD
For Time
5 Rounds
2 Wall Walks
6 Alternating Dumbbell Snatch 70/50lbs

then,
50 Wallballs 20/14lbs

then,
5 Rounds
6 Alternating Dumbbell Snatch 70/50lbs
2 Wall Walks

Feel: Gas
Pacing: Sustain

Bootcamp

7x2min AMRAP
5 Burpees
10 Wall Balls
5 Z Press/HSPU
1 Min Rest Start where You Left Off

Barbell

Front Squat 2 x % Work

CrossFit\

SKILLZ
On a 14 Minute clock practice:

1 Power Position Power Clean
1 Hang Power Clean at Knee
1 Power Clean

*Drop and reset between each rep

Stimulus: Technique/Heavy
Rest: As Needed

WOD
For Time
100m Farmers Carry 70/53
30 Box Jump Overs 24″/20″
20 Toe to Bar
30 Box Jump Overs 24″/20″
100m Farmers Carry 70/53

Feel: Gas
Pacing: Reach

Barbell

Squat Snatch % Work

CrossFit

SKILLZ
Every Minute for 10 Minutes
1 Tempo Pause Back Squat @ 60%+ 1RM

Athletes perform a 3 count tempo, then a full 1-count pause in bottom of squat, then stand fast

Stimulus: Heavy
Rest: As Prescribed

CONDITIONING
8 Rounds
1 Big set of Pullups
Rest as needed to repeat

*80 rep cap

Stimulus: Stamina
Rest: As Needed

Bootcamp

20 Min AMRAP
12 Sit Ups
8 Jumping Pull Ups/Pull Ups
20 Single Unders/Double Unders
1 Min Rest

Barbell

Clean & Jerk % Work

CrossFit

SKILLZ
AMRAP 9 Minutes
Max 15′ HS Walk Shuttles
Rest 2:00

Resting Longer than :15 constitutes a Rest.

Scaling:
5-10′ Shuttles
EMOM 1-5 Wall Walks

For Athlete with Inconsistent HS Walking:
EMOM 9 Minutes
:30 Max HS Walk
:30 Rest

Stimulus: Stamina
Rest: As Prescribed

WOD
12 Rounds
12 Walking Lunges
8 Push Ups
6 Hang Squat Snatch 75/55lbs

Feel: Cardio
Pacing: Sustain

Barbell

Overhead Squat

7 x 2 @ %work

CrossFit

Isabel
30 reps for time of:
• Snatch 135/95#

For Time:
Run 400m

Bootcamp

Every 90 Sec For 6 Rounds
200m Run

Every 90 Sec For 6 Rounds
30 Air Squats

Every 90 Sec For 6 Rounds
20 Russian Kettlebell Swings

CrossFit

SKILL WORK
4 Rounds
:45 Max Rep GHD Sit Ups
Rest 2-3 Minute between sets*

*Enough to stagger athletes logistically

Stimulus: Stamina
Rest: As Prescribed

WOD

20 Rounds for Time
6 Dumbbell Front Squats 50s/35s
3 Strict HSPU

Feel: Muscle Overload
Pacing: Sustain

CrossFit

Deadlift
1×20 AHAP

Stimulus: Heavy
Rest: As needed before set of 20

ACCESSORY WORK
10 down to 1, all with 2 Dumbbells:
– DB Curls
– DB Press
– RDLs

10-10-10
9-9-9
8-8-8
etc.

Feel: Accessory
Pacing: Forever

BOOTCAMP

From, 0-10
4 Rounds
10 Box Jumps
10 Hang Dumbbell Snatch
From 10-20
4 Rounds
12 Box Step Overs
12 Wall-ball Shots
20-22
MAX BURPEES!!!!

Barbell

Push jerk + Split jerk + Split jerk
3×2 65% of push jerk
3×2 70%

4×3 strict press
70%