indycrossfit
16 August WOD
Strength:7×1 snatch WOD: 4 rounds 5 min round 400 m run 10 deadlifts 275/195 15 toes 2 bar
15 August WOD
Strength: 5-5-3-3-1-1 back squat WOD: 50 pull-ups 40 wall balls 30 cal row 20 squat cleans 165/115 10 def HSPU 4″/2″
12 August WOD
Strength: 5×3 weighted pull-ups or strict pull-ups WOD: “Rahoi” Complete as many rounds as possible in 12 minutes of: -24/20 inch Box Jump, 12 reps -95/65 pound Thruster, 6 reps -6 Bar-facing burpees
11 August WOD
Warmup: 10 box jumps (deliberate) 10 push-ups 10 box jumps (comp. speed) 10 3 count push-ups WOD: 30 unbroken clean and jerk 135/95 3 min rest 7 min amrap 25 ft overhead walking lunge step 45/35 9 toes to bar
10 August WOD
Strength: 6×2 push jerk WOD: Double tabata Deadlift 315/205 HSPU *extra work 30 or 45 or 60 ghd sit-ups
9 August WOD
Strength: 6×2 power snatch WOD: 5 2-minute rounds of: -15-ft. rope climb, 3 ascents -Row for calories Rest at least 2 minutes between rounds.
8 August WOD
Strength: 5×3 front squat WOD: 13 min AMRAP 100 m run 10 thrusters 75/55 200 m run 9 thrusters 95/65 300 m run 8 thrusters 115/80 400 m run 7 thrusters 135/95 500 m run 6 thrusters 155/105 600 m run 5 thrusters 175/125 700 m run 4 thrusters 185/135
5 August WOD
Warmup: 500 m row 15 box jumps (deliberate) WOD: “Barraza” Complete as many rounds as possible in 18 minutes of: Run 200 meters 275/190 pound Deadlift, 9 reps 6 Burpee bar muscle-ups
4 August WOD
Strength: 6×1 clean high pull + 1 clean WOD: 30 unbroken clean and jerk (115/80) 3 min rest Then 7 min amrap 25 wall balls 15 ring dips
3 August WOD
Strength: 6×2 push press WOD: 7 round EMOM Min 1: 5 front squats 185/135 Min 2: 6 bar facing burpees Min 3: 7 HSPU