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WOD 051419: Sprinter Sit-Ups!


CrossFit: Strength: Overhead Squats Take 18 Minutes to work up to a heavy 3RM Conditioning: 6:00 ARAMP 15 Burpee Box Jumps (20″) 30 Sprinter Sit Ups 3:00 Rest 6:00 ARAMP 15 Power Snatch (75/55#) 15 Pull Ups RX+: 15 Power Snatch (95/65#) Hybrid: WOD 1: 18 Min AMRAP 400m Run 30 Wall Balls 30 Box

CrossFit:
Strength:
Overhead Squats
Take 18 Minutes to work up to a heavy 3RM

Conditioning:
6:00 ARAMP
15 Burpee Box Jumps (20″)
30 Sprinter Sit Ups

3:00 Rest

6:00 ARAMP
15 Power Snatch (75/55#)
15 Pull Ups

RX+:
15 Power Snatch (95/65#)

Hybrid:
WOD 1:
18 Min AMRAP
400m Run
30 Wall Balls
30 Box Jumps

WOD 2:
15 DB Burpees
15/15 Sub Alt DB Snatchs

BootCamp:
WOD 1:
“Kelly”
5rft
400 m Run
30 Wall Balls (20/14) to 10/9 ft
30 Box Jumps 24/20

WOD 2:
1-3 Rds
M.E. Plank
Minimum 1 min rest b/n sets
High or low plank is fine but no switching midset

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

Power Clean+ FS+ Push Jerk
(5) 1+1+1 @ 80% of 1 RM Power Clean

Power:
Bench Press
Warm Up to 80-85%
(4) 3 x @ 80-85% or Find a 3 RM

Close Grip Bench
(5) 3 x @ 70-75%

Barbell Rows
(3) 8 x @ AHAP

Dumbbell Skull Crushers
(2) 8 x @ AHAP

Dumbbell Front Raises
(2) 8 x @ AHAP

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