2018-02-26 CrossFit Nation WODs

MONDAY

Warm up:  10 cal bike or row,  Banded walks,  10 each direction x 2,  5 minutes bear complex
Front squat warm up to 70-75%

Strength:
12 min E2MOM (6 rounds):
x 5 reps @ 75% of 1RM

Conditioning:
400m run
30 KB Swings 53/35lb
20 KB Walking Lunges 53/35lb
10 HSPU

Foam rolling

TUESDAY
Warm up:
Tabatas:  do not alternate:  row or bike,  bear crawl, PVC OHS, squat  4 rounds each movement


AMRAP 8
10 cals row
5 burpees box Jumps 24/20 inch

Burgener Warm up and Skill transfer all with PVC
in prep for:
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

Scored on loads

Newer athletes may perform a hang power snatch

6:15 Classes will do 8 min AMRAP then:
20 min AMRAP
8 TTB
5 and 5 db clean and jerks
12/14 cal row

or

20 min AMRAP
8 box jumps
10 power cleans
12/14 cal bike

WEDNESDAY
Warm up:  
10 cal bike or row
banded walks
slrdl, unweighted
kbs
coach determines reps and length

Deadlift
10-5-3-1-1-1-3-5-10 reps

Scored on loads

5rft of:
12 SDHP 95/65lbs
12 Push Press 95/65lbs

Anyone with history of shoulder issues will perform American KBS
Cash out:
Tabata Farmers Carry HEAVY 8 sets

THURSDAY
Warm up:
2 min cardio, seated banded abduction OR squats,  push ups, t band work.

AMRAP 7
2 wall balls 20/14lb
2 burpees
4 wall balls
4 burpees
6, 6, 8, 8 and so on

Adaptive:  wall balls and ground to box overs

EMOM 20
ODD min: 3 squat cleans
EVEN min: 40 double unders on the even min or practice

Adaptive:   power cleans and calorie bike

Friday 18.2

Saturday TBA
 

 


 

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