Friday May 6th
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
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%