Wednesday, August 16

Skill/Strength:

 

5 Rounds (Not for time.)

  • 5 GHD Sit-Ups

  • 10 Evil Wheels

  • 20 Banded Good Mornings

 

WOD:

 

15 minute AMRAP

  • 400m Run

  • 10 Ring Dips

  • 5 Power Snatches

Tuesday, August 15

Skill/Strength:

  • 5X5 Strict Press @ 80% of 5rm; or:

  • Find a new 5rm Strict Press.

 

WOD:

 

11 Rounds for time:

  • 4 Deadlifts

  • 4 Handstand Push-ups

Monday, August 14

Skill/Strength:

  • 5X5 Front Squat @ 80% of 5rm; or

  • Find a new 5rm Front Squat.

 

WOD:

 

CrossFit Games Open WOD 12.1

7 minute AMRAP

  • Burpees

 

Cash Out:

  • 10 minutes of Muscle-Up practice

Saturday, August 12

Skill/Strength:

  • Prowler Sprints

 

WOD:

 

20 minute AMRAP

  • 200M Run

  • 15 Russian Kettlebell Swings

  • 10 Jumping Lunges

  • 3 Handstand Push-ups

Friday, August 11

Skill/Strength:

  • 5X5 Deadlift @ 80% of 5rm; or:

  • Find a new Deadlift 5rm.

 

WOD:

 

14 minute Alternating EMOM

  • 1st minute 4 Clean & Jerks

  • 2nd minute 25 Double Unders

Thursday, August 10

Skill/Strength:

  • Back Extensions

  • Handstand Skill Practice

 

WOD:

 

3 Rounds for total Reps:

  • 1st minute max rep Thrusters (45/35#)

  • 2nd minute max rep Sit-ups

  • 3rd minute max rep Box Jumps

  • 4th minute max rep Hand Release Push-ups

  • 5th minute Rest

Wednesday, August 9

Skill/Strength:

  • Work up to a heavy double Squat Snatch

 

WOD:

 

4 minute AMRAP

  • 3 Squat Snatches

  • 6 Toe-to-Bar

 

3 minute REST

 

4 minute AMRAP

  • 3 Power Snatches

  • 6 Pull-Ups

Tuesday, August 8

Skill/Strength:

  • 5X5 Strict Press @ 80% of 5rm; or:

  • Find a new 5rm Strict Press.

 

WOD:

 

‘Kotsiopoulos’

4 Rounds

  • 10 Deadlifts

  • 25 Wall Ball Shots

  • 100M Farmers Carry

  • 5 Stone to Shoulder

Monday, August 7

CrossFit Boost

51 Knapp Center

Brockton, MA

508-326-7050

 

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