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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 1/16/2017 9:44 PM

 Strength - 6 sets Unbroken (15 Min Clock)

3 Power cleans
3 Front Squats 
3 Jerks
 
WOD - 10 Min AMRAP
20 WB (20/14
30 D.U
 
Exit: Stretch
By Matt Seliger on 1/16/2017 9:43 PM

 Skill - 5 sets - 1 every 1 Min :30

3 Hang Snatch + 3 Tap n Go Power Snatch
 
Strength - Back Squats - 5 sets
3 x 5 70-80%
2 x 2 at 90%
 
WOD - 10 Min AMRAP
9 Box Jumps (24/21
15 KB Swings (53/35)
21 T2B
By Matt Seliger on 1/16/2017 9:42 PM

 Skill - OTM x 6

2 x 1 Squat clean + 1 Push Jerk + 1 Split Jerk
Min 1&2 50% of C&J Max
Min 3&4 60% 
Min 5&6 65%
- Then
6 Min clock
Find Heavy Set of 1 Sq. Clean + 1 Push Jerk + 1 Split Jerk
 
WOD - 3 Rounds of AMRAP
Min 1 - Max thrusters (95/65)
Min 2 - Max Pull ups or C2B
Min 3 - Max GHD Sit ups 
Min 4 Rest
* Record reps for each Round
Exit : Stretch
By Matt Seliger on 1/16/2017 9:41 PM

 Skill - Every 1:30 x 7

Power Snatch + 2 OH Squats + 2 Hang Squat Snatch
- Start at 50% and add wgt. when set is hit Comfortably
 
WOD - 3 X 4 MIN AMRAP's + 1 Min Rest
12 HSPU
15' OH Walking Lunge (45/25)
12 Box Jumps (24/21)
15' OH walking Lunge (45/25)
By Matt Seliger on 1/16/2017 9:39 PM

 WOD - 12 Min AMRAP

9 Squat Cleans (135/95)
15 Pull ups
50 D.U
- 5 Min Rest
 
WOD 2 - 12 Min AMRAP
20 cal Row
20 Hand Release Push ups
 
Exit: Stretch
By Matt Seliger on 1/16/2017 9:36 PM

 Skill/Strength - 5 sets

4 High Box Jumps (30/24) 
Max Box Jumps in :20 
Max Unbroken ring rows
 
WOD - 10 Min AMRAP
5 Deadlifts (225-155/155-105)
5 Burpees
5 sit ups
- Add 5 reps each set ...10 each, 15 each
 
Exit: Stretch
By Matt Seliger on 1/16/2017 9:35 PM

 Skill- Hang power clean (8 min clock)

4-5
Build 55-65% clean max
 
Strength - Pause Front Squats 10 min clock
5x3 w/ 3 sec pause
65-75% of Front squat max
 
WOD - 2RFT
30 cal row
25 SH2OH (135-95/95-65)
20 T2b
By Matt Seliger on 1/16/2017 9:32 PM

 Strength- 3 sets (12 Min clock

1/2 Turkish get ups 5 each side
Max Strict Pull ups
Max Dips
 
WOD 1 - 5 min AMRAP
10 HSPU 
10 Box Jumps(24/21)
- 5 Min rest
 
WOD 2 - 5 Min AMRAP
5 Power Cleans (155/105)
5 Lateral Bar Burpees
Exit: Stretch
By Matt Seliger on 1/16/2017 9:13 PM

 Skill - Squat Snatch

5 Singles @60% 
4 Singles @ 70 %
3 Singles @ 80 %
2 Singles @ 90 %
1 Single @ 95%
 
WOD - "Karen" 
For Time
150 WB (20/14)
Exit: Bridge Series + Stretch
By Matt Seliger on 1/16/2017 9:12 PM

 Skill - OTM x 9

Min 1- :30 HS Hold
Min 2 - :40 D.U
Min 3 - 10 Lying Barbell toe taps
 
WOD - 20 min AMRAP
21 Cal Row
21 Sit ups
9 Thrusters (95/65)
15 pull ups
15 Burpees
9 Thrusters
  

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Author: Matt Created: 5/10/2011 11:25 AM RssIcon
There are no shortcuts to any place worth going.
By Matt Seliger on 1/16/2017 9:44 PM

 Strength - 6 sets Unbroken (15 Min Clock)

3 Power cleans
3 Front Squats 
3 Jerks
 
WOD - 10 Min AMRAP
20 WB (20/14
30 D.U
 
Exit: Stretch
By Matt Seliger on 1/16/2017 9:43 PM

 Skill - 5 sets - 1 every 1 Min :30

3 Hang Snatch + 3 Tap n Go Power Snatch
 
Strength - Back Squats - 5 sets
3 x 5 70-80%
2 x 2 at 90%
 
WOD - 10 Min AMRAP
9 Box Jumps (24/21
15 KB Swings (53/35)
21 T2B
By Matt Seliger on 1/16/2017 9:42 PM

 Skill - OTM x 6

2 x 1 Squat clean + 1 Push Jerk + 1 Split Jerk
Min 1&2 50% of C&J Max
Min 3&4 60% 
Min 5&6 65%
- Then
6 Min clock
Find Heavy Set of 1 Sq. Clean + 1 Push Jerk + 1 Split Jerk
 
WOD - 3 Rounds of AMRAP
Min 1 - Max thrusters (95/65)
Min 2 - Max Pull ups or C2B
Min 3 - Max GHD Sit ups 
Min 4 Rest
* Record reps for each Round
Exit : Stretch
By Matt Seliger on 1/16/2017 9:41 PM

 Skill - Every 1:30 x 7

Power Snatch + 2 OH Squats + 2 Hang Squat Snatch
- Start at 50% and add wgt. when set is hit Comfortably
 
WOD - 3 X 4 MIN AMRAP's + 1 Min Rest
12 HSPU
15' OH Walking Lunge (45/25)
12 Box Jumps (24/21)
15' OH walking Lunge (45/25)
By Matt Seliger on 1/16/2017 9:39 PM

 WOD - 12 Min AMRAP

9 Squat Cleans (135/95)
15 Pull ups
50 D.U
- 5 Min Rest
 
WOD 2 - 12 Min AMRAP
20 cal Row
20 Hand Release Push ups
 
Exit: Stretch
By Matt Seliger on 1/16/2017 9:36 PM

 Skill/Strength - 5 sets

4 High Box Jumps (30/24) 
Max Box Jumps in :20 
Max Unbroken ring rows
 
WOD - 10 Min AMRAP
5 Deadlifts (225-155/155-105)
5 Burpees
5 sit ups
- Add 5 reps each set ...10 each, 15 each
 
Exit: Stretch
By Matt Seliger on 1/16/2017 9:35 PM

 Skill- Hang power clean (8 min clock)

4-5
Build 55-65% clean max
 
Strength - Pause Front Squats 10 min clock
5x3 w/ 3 sec pause
65-75% of Front squat max
 
WOD - 2RFT
30 cal row
25 SH2OH (135-95/95-65)
20 T2b
By Matt Seliger on 1/16/2017 9:32 PM

 Strength- 3 sets (12 Min clock

1/2 Turkish get ups 5 each side
Max Strict Pull ups
Max Dips
 
WOD 1 - 5 min AMRAP
10 HSPU 
10 Box Jumps(24/21)
- 5 Min rest
 
WOD 2 - 5 Min AMRAP
5 Power Cleans (155/105)
5 Lateral Bar Burpees
Exit: Stretch
By Matt Seliger on 1/16/2017 9:13 PM

 Skill - Squat Snatch

5 Singles @60% 
4 Singles @ 70 %
3 Singles @ 80 %
2 Singles @ 90 %
1 Single @ 95%
 
WOD - "Karen" 
For Time
150 WB (20/14)
Exit: Bridge Series + Stretch
By Matt Seliger on 1/16/2017 9:12 PM

 Skill - OTM x 9

Min 1- :30 HS Hold
Min 2 - :40 D.U
Min 3 - 10 Lying Barbell toe taps
 
WOD - 20 min AMRAP
21 Cal Row
21 Sit ups
9 Thrusters (95/65)
15 pull ups
15 Burpees
9 Thrusters
  

 

CrossFit Terre Haute

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Terre Haute, IN 47804

(812) 238-7848

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