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Workout of the Day

  

Workout Of The Day

Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 3/22/2017 9:18 PM

6 Sets

3 Hang clean + 2 Split jerks
Build 60-80%
 
WOD 1 - 5 minute AMRAP 
12 SDHP (75/55)
12 bar facing burpees
 
- 3 min rest 
 
WOD 2 - 5 min AMRAP 
12 WB (20/14)
12 sit ups 
 
Exit 5 min D.U work
Stretch
By Matt Seliger on 3/22/2017 9:17 PM

Strength - 5 sets

4 back squats - 70-85%
- HS hold :25- wall drills or partner
 
WOD- 10 min AMRAP
10 pull ups or C2B
10 snatch (75/55)
10 cal row
 
Exit-
GHD work 
Stretch
By Matt Seliger on 3/22/2017 9:16 PM

Skill/Strength-

Squat cleans 
10 reps @ 50%
8 reps @ 55%
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
* 2 min rest between sets
 
WOD - 10 min AMRAP
12 T2B 
9 Burpees 
6 SH2OH 155/105
 
Exit : stretch
By Matt Seliger on 3/22/2017 9:16 PM

Skill- snatch 

6 sets 
3 power snatch singles
+ 2 Squat snatch singles
55-70% build
 
WOD - 5 rounds 2:00 on/1:00 rest (14 min clock)
AMRAP of 
10 thrusters (95/65)
30 D.U
10 box jump overs (24/20)
 
Exit : stretch
By Matt Seliger on 3/22/2017 9:14 PM

Strength- 5 sets

5 front squats -65-75%
5-10 HSPU- work on technique and do reps until technique breaks down
 
WOD- 6RFT
6 T2B
9 slamball (50/30)
12 air squats
 
Exit: stretch
By Matt Seliger on 3/22/2017 9:14 PM

 17.4 

13 min AMRAP 
55 Deadlifts (225/155)
55 WB (20/14)
55 Cal row
55 HSPU
By Matt Seliger on 3/22/2017 9:13 PM

Skill/strength- 4 sets 

8 strict knee ups or T2B
Max pistols in :30
12 heavy kb swings
 
WOD - 10 min AMRAP 
12 thrusters (95/65)
12 cal row 
12 burpees
 
Exit stretch
By Matt Seliger on 3/22/2017 9:12 PM

Strength- 6 sets

5 power clean & push jerk 
- must be tap n go
- start light and build
 
WOD 12 min AMRAP 
30 D.U
15 deadlifts (185-125)
10 box jumps (30/24)
 
Exit stretch
By Matt Seliger on 3/22/2017 9:11 PM

Strength- 5 sets

7 thrusters unbroken
- start light and try to build each set
 
WOD - 12 min clock
18-30-42
WB (20/14)
Cal row
* when completed Max slamball over shoulder (50/30)
 
Exit: 8 minutes 
D.U work
By Matt Seliger on 3/22/2017 9:10 PM

 17.3 

Prior to 8 minutes complete
3 Rds
6 C2B pull-ups
6 squat snatches (95/65)
Then
3 Rds
7 C2B pull ups
5 squat snatches (135/95)
 
Prior to 12 minute mark complete 
3 Rds
8 C2B pull-ups
4 squat snatches (185/135)
  

View_Blog

Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 3/22/2017 9:18 PM

6 Sets

3 Hang clean + 2 Split jerks
Build 60-80%
 
WOD 1 - 5 minute AMRAP 
12 SDHP (75/55)
12 bar facing burpees
 
- 3 min rest 
 
WOD 2 - 5 min AMRAP 
12 WB (20/14)
12 sit ups 
 
Exit 5 min D.U work
Stretch
By Matt Seliger on 3/22/2017 9:17 PM

Strength - 5 sets

4 back squats - 70-85%
- HS hold :25- wall drills or partner
 
WOD- 10 min AMRAP
10 pull ups or C2B
10 snatch (75/55)
10 cal row
 
Exit-
GHD work 
Stretch
By Matt Seliger on 3/22/2017 9:16 PM

Skill/Strength-

Squat cleans 
10 reps @ 50%
8 reps @ 55%
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
* 2 min rest between sets
 
WOD - 10 min AMRAP
12 T2B 
9 Burpees 
6 SH2OH 155/105
 
Exit : stretch
By Matt Seliger on 3/22/2017 9:16 PM

Skill- snatch 

6 sets 
3 power snatch singles
+ 2 Squat snatch singles
55-70% build
 
WOD - 5 rounds 2:00 on/1:00 rest (14 min clock)
AMRAP of 
10 thrusters (95/65)
30 D.U
10 box jump overs (24/20)
 
Exit : stretch
By Matt Seliger on 3/22/2017 9:14 PM

Strength- 5 sets

5 front squats -65-75%
5-10 HSPU- work on technique and do reps until technique breaks down
 
WOD- 6RFT
6 T2B
9 slamball (50/30)
12 air squats
 
Exit: stretch
By Matt Seliger on 3/22/2017 9:14 PM

 17.4 

13 min AMRAP 
55 Deadlifts (225/155)
55 WB (20/14)
55 Cal row
55 HSPU
By Matt Seliger on 3/22/2017 9:13 PM

Skill/strength- 4 sets 

8 strict knee ups or T2B
Max pistols in :30
12 heavy kb swings
 
WOD - 10 min AMRAP 
12 thrusters (95/65)
12 cal row 
12 burpees
 
Exit stretch
By Matt Seliger on 3/22/2017 9:12 PM

Strength- 6 sets

5 power clean & push jerk 
- must be tap n go
- start light and build
 
WOD 12 min AMRAP 
30 D.U
15 deadlifts (185-125)
10 box jumps (30/24)
 
Exit stretch
By Matt Seliger on 3/22/2017 9:11 PM

Strength- 5 sets

7 thrusters unbroken
- start light and try to build each set
 
WOD - 12 min clock
18-30-42
WB (20/14)
Cal row
* when completed Max slamball over shoulder (50/30)
 
Exit: 8 minutes 
D.U work
By Matt Seliger on 3/22/2017 9:10 PM

 17.3 

Prior to 8 minutes complete
3 Rds
6 C2B pull-ups
6 squat snatches (95/65)
Then
3 Rds
7 C2B pull ups
5 squat snatches (135/95)
 
Prior to 12 minute mark complete 
3 Rds
8 C2B pull-ups
4 squat snatches (185/135)
  

 

CrossFit Terre Haute

1839 North 4th Street 

Terre Haute, IN 47804

(812) 238-7848

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