12/21/2018

Cable Crossfit CrossFit WOD

Weightlifting SNATCH COMPLEX Above the Knee Snatch Below the Knee Snatch *Spend 15:00 Building to a quality set Metcon (Time) 8 ROUNDS FOR TIME 200m Run 3 Hang Snatch (135/95)|(95/65)

12/20/2018

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (Time) 5 Rounds 400m Run 60 Double Unders 20 WallBalls 25min cap Cash Out 2 Sets :30 Hollow Rock :30 Plank :30 REST :30 V -up :30 Plank :30 REST

12/20/2018

Cable Crossfit CrossFit WOD

Strength Sumo Deadlift EMOM x 10 MINUTES 3 Sumo Deadlift *Double overhand grip, same as you will use in the SDHP. Metcon (5 Rounds for reps) :30 Sumo Deadlift High Pull (75/55)|(65/45) -Rest :30- :30 AbMat (or GHD Sit-ups) -Rest :30- :30 Assault Bike -Rest :30- Cool Down BANDED STRETCHING — HAMMIES 2:30 Banded Hamstring Stretch

12/19/2018

Cable Crossfit Kettlebell Bootcamp WOD

Strength EMOM x 10 Min 1 – 12 DB Bulgarian Split Squats (6 right / 6 left ) Min 2- 20 ABMAT Sit ups Metcon (No Measure) 2 ROUNDS – 2 Min Stations Station 1 -Run 400m (rest remainder) Station 2- 40 KB Swings (rest remainder) Station 3 – 60 Lunges (rest remainder) Station 4 – 80 DU’s (rest remainder) …

12/19/2018

Cable Crossfit CrossFit WOD

Strength Shoulder Press (5-5-5-5-5) Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 15/12 Calorie Row 20 Box Jumps (24″/20″) 25 Slam Balls

12/17/2018

Cable Crossfit Kettlebell Bootcamp WOD

Strength 4 SETS 5 Ring Rows 15 Barbell Rows ( Supinated grip ) REST 1:30 Between sets Metcon (Time) 5 SETS 20 Air Squats 20 DB Sumo Deadlift 10/8 Cal Bike

12/18/2018

Cable Crossfit Kettlebell Bootcamp WOD

Warm-up 800m Run Then 2 ROUNDS 25 Jumping Jacks 25ft Crab Walk 25ft Bear Crawl SA DB Push Press 5 each arm Metcon (AMRAP – Reps) AMRAP x 12 Minutes 3-6-9-12-15-etc DB Push Press Burpees Cash Out Tabata Hollow Rocks Arm Haulers

12/18/2018

Cable Crossfit CrossFit WOD

Metcon (Time) 5 ROUNDS FOR TIME 10 Power Clean (155/105)|(115/80) 15 Lateral Burpee Over Bar Conditioning POSTERIOR CHAIN PUMP 3-4 Sets 15 Plate Good Mornings 15 Banded Leg Curls -Rest 1:00-

12/17/2018

Cable Crossfit CrossFit WOD

Metcon Fran-ish (Time) 2 SETS 12-9-6 Thrusters (95/65)|(75/55) Pull-ups -Rest 2:00 Between Sets- Strength Back Squat 3 x 3 @ 75% (moderate-heavy) 3 x 2 @ 80% (heavy)

12/14/2018

Cable Crossfit CrossFit WOD

Metcon CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups Cool Down 3 Minute Any Machine Flush + 3 Minutes of Foam Rolling