Blogzpthemetest2022-07-11T16:06:39-05:00

Workout of the Day

04.24.24

DELOAD week 1 day 3

3 x 6 : tempo front squat 3/2/1
3 x 3 : segmented clean pull
- pause & adjust in each position
  - 1″ off floor
  - below knee
  - above knee
  - mid thigh
  - power position + pull
*keep weights light & focus on improving position”

5 rounds : e3mom

3 power cleans (155/105)
60 double unders
9 bar facing burpees

04.23.24

DELOAD week 1 day 2

back squat : 3 x 8 @ 60%

for time (30-min)

800m run
60 wall ball
800m run
40 wall ball
800m run
20 wall ball
800m run

04.22.24

DELOAD week 1 day 1

3 x 6 : behind neck push press + ohs
3 x 3 : pause OHS

*keep weights light & focus on improving position”

5 rounds : emom

14 alternating arm db snatch (50/35)
7 t2b + 7 burpees to target
200m run
rest

04.21.24

15-min amrap
- 400m run
- 15 push ups
- 30 kb swings
  - rest 5-min
15-min amrap
- 40/35 cal row or ski
- 15 ring row
- 30 air squats

04.20.24

2 rounds (35-min)

100 wall ball
50 burpee box jump overs (24/20)
800m run *together

04.19.24

3 sets -warm up to working weight

1 high pull
2 power snatch

CrossFit Games Quaterfinals WOD 1

4 rounds for max reps of:

1 minute of snatches (135/95)
1 minute of rowing for calories
1 minute of dumbbell box step-ups (50/35) *2 DBS*
1 minute of rest

*athletes participating in Quarterfinals MUST submit WOD 1 & 2 scores by Saturday 8pm*