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Posted by on in WOD

CrossFit Snatch Day and Lateral Burpees

Strength

Find 1 RM

Squat Snatch

3x5 Strict Toes to Bar

Workout

5 Min AMRAP

Buy In: 35/25 cal

12 Power Snatch 95/65

12 Lateral Burpee

3 Minute Rest

5 Min AMRAP

Buy In: 25/20 cal

9 Power Snatch 115/80

9 Lateral Burpee

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CrossFit GHD Sit Up Clean Workout

Strength

4x3 Hang Power Clean

+ 2 Hang Squat Clean

4x20 GHD MB Sit Up

Workout

3 Rd/Time

10 Clean & Jerk 135/95

400m Run

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CrossFit Kettle Bell Swing Deadlift Workout

Strength

Find Heavy

Set of 3 Deadlift

Handstand/HS Walk Practice

Workout

3 Rd

21 Deadlift 135/95

200m Run

21 KB Swing 24/16

200m Run

 

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CrossFit Bulgarian Split Squat

Strength

3x5 Each Side

Bulgarian Split Squat

3x1 Min Plank Hold

Workout

21-18-15-12-9

Wallball 20/14

Pull Up

cal Row

400m Run

 

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CrossFit Thruster Toes to Bar Workout

Strength

5x5 Front Squat

4x15 Each Side Grinder

Workout

12 Min AMRAP

3 Thruster 95/65

3 Toes to Bar

6 Thruster

6 Toes to Bar

9, 12, 15....

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CrossFit Ground to Overhead with Plate

Strength

5x5 Back Squat

*AHAP

4x1 Minute Handstand/

HS Walk Practice

Workout

For Time:

70/50 cal Assault Bike

50 Ab Mat Sit Up

30 Ground to Overhead 45/25

50 Ab Mat Sit Up

70/50 cal Assault Bike

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CrossFit Hang Squat Snatch

Skill

5x1 Squat Snatch

+ 1 OHS + 1 Snatch balance

4x1 Minute Plank Hold

Workout

3 Rd

600m Run/800m Row

21 Hang Squat Snatch 75/55

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CrossFit Power Clean WOD Annie

Strength

5x2 Hi Hang Power Clean

+ 2 Lo hang Power Clean

4x20 GHD MB Sit Up

Workout

20 Min AMRAP

7 Power Clean 135/95

7 Burpee

200m Run

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CrossFit Mat Fraser Front Squat Heavy

Warm Up

1 Mile Bike

10 Ring Row

10 Light DB PP

10 Front Squat

10 Deadlift

Workout

"Dirty 30"

For Time:

30 Box Jump 24/20

30 Chest to Bar Pull Up

30 KB Swing 24/16

30 Front Squat 115/80

30 Toes to Bar

30 Push Press 115/80

30 Deadlift 115/80

30 Wallball 20/14

30 Burpee

30 Double Under

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CrossFit Assault BikeWOD

Strength

4x12 Front Rack

Walking Lunge *Work Up

4x12 MB GHD Sit Up

Workout

5 Rd 1 Minute Each

Wallball 20/14

DB Snatch 50/35

Bike cal

Rest

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CrossFit Milton Conditioning WOD

Skill

5x1 Squat Snatch

+ 1 OHS + 1 Snatch Balance

3x15 Each Side Side Crunch & Side Plank Raise

Workout

For Time:

2k Row

150 Double Under

10 Rd "Cindy"

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Power Clean

Strength

5x3 Hang Power Clean

4x1 Min Plank

Workout

For Time:

800m Run

21 Power Clean 155/105

400m MB Run

21 Burpee Box Jump 24/20"

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CrossFit Handstand Fun

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Skill

10 Minutes

Handstand/HS Walk Practice

10 Minute

Double Under Practice

Workout

"Diane"

21-15-9

Deadlift 225/155

HSPU

Core: Tabata

Russian Twist w/DB

Toe Touch Crunch

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CrossFit Assault Bike cals

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Strength

5x5 Front Squat

4x25 Ab Mat Sit Up

Workout

3 Rd

1 Minute Each

Thruster 95/65

Power Clean 95/65

Box Jump Over 24/20

Pull Up

Bike cal

Rest

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CrossFit Snatch Balance

Strength

5x3 Snatch Balance

4x50 Deadbug (Double Crunch)

Workout

14 Min AMRAP

1 Power Snatch 135/95

2 OHS 135/95

3 Clean & Jerk 135/95

40 Double Under

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CrossFit Farmer Carry Kettlebell

Strength

3x4/8 Front/Back Squat

3x1 Minute Plank Hold

Workout

"Amphibious"

3 Rd

200m Farmer Carry 24/20kg

400m Run

800m Row

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CrossFit Shoulder Press Day

Strength

5x1 Strict Shoulder Press

+ 2 Push Press

*Working Up

4x15 Grinder Each Side

Workout

12 Min AMRAP

2 Push Press 115/80

2 Toes to Bar

2 Box Jump Over 24/20"

4, 6, 8....

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CrossFit Milton Prison Arm Day

Strength

"Prison Tuesday"

4 Rd 10 Each

DB Alternating Supinating Curl

Ring Dip (15 Bench Dip)

DB Hammer Curl

Tricep Pull Over

Workout

For Time:

30-20-10 KB Swing 24/16kg

600-400-200m Run

Then Directly Into

10-20-30 Deadlift 135/95

200-400-600m Run

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CrossFit Pull Up Day Progressions

Skill

3xPull Up Progression

3x25 GHD Sit Up

Workout

For Time:

1200m Run

40 Pull Up

30 Front Squat 135/95

20 Lateral Burpee

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CrossFit DB Bulgarian Split Squat

Strength

3x5 Each Side Bulgarian Split Squat

4x15 Each Side Plank Raise

Workout

18 Minute AMRAP

30/21 cal Bike or Row

30 Ab Mat Sit Up

20 DB Step Up 20" 35/20#

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Greg Friend
2013-11-24, 18:11
I have been working out for 10 years. I came to CrossFit 868 in July of 2011 and got hooked. I've never seen results like I did in just 90 days doing CrossFit. I was 207 lbs in a s...
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2014-01-21, 20:19
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Matt Werner
2013-11-24, 18:10
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2014-09-28, 15:27
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I have been a member of many g...

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