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WOD 050719: Get Up, Get Down Sprints


CrossFit: Strength: Front Squats Take 18 Minutes to work up to a heavy 5RM Conditioning: 5 RFT 5 Ring dips 15 Box jump/step overs 5 Handstand Push Ups (sub strict Alt DB press, heavy!!) Rest 1:00 after each round RX+: Strict HSPUs Hybrid: WOD 1: 15 min AMRAP 10 Cal Row 15 Push Press 20

CrossFit:
Strength:
Front Squats
Take 18 Minutes to work up to a heavy 5RM

Conditioning:
5 RFT
5 Ring dips
15 Box jump/step overs
5 Handstand Push Ups (sub strict Alt DB press, heavy!!)
Rest 1:00 after each round

RX+:
Strict HSPUs

Hybrid:
WOD 1:
15 min AMRAP
10 Cal Row
15 Push Press
20 Alt Plyo Step up

WOD 2:
Use DBs for ALT Strict Press

BootCamp:
WOD 1:
6min EMOM
Box Shuffles
Alt Arnold Press

6min EMOM
Slider Pushes
Butt Stuff/

6min EMOM
Shuffle Touch Down
Wall Walk / Walkout to Push up

1 min Rest B/n EMOMs

WOD 2:
Short For time – Lots of core
20-30-40
Wtd Crossover Crunch
Wtd Flutter Kick
Slider Wipers
200m Run b/n rds

Weightlifting:
Oly:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Clean + FS + Jerk
(5) 1+1+1 x @ 70%

Power:
Wide Grip Bench
Warm Up to 70-75%
(6) 4 x @ 70-75%

Spoto Bench Press
(5) 3 x @ 70-75%

Barbell Rows
(3) 10 x @ AHAP

Dumbbell Skull Crushers
(2) 10 x @ AHAP

Dumbbell Front Raises
(2) 10 x @ AHAP

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demo demo demo demo demo demo demo demo demo demo