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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 6/18/2017 8:54 PM

Skill- 12 min clock

4x3 Hang Squat snatch 55-65%
3x3 - squat snatch - 70-80%
 
WOD- for time
Rx 3000/2500m row 
12 Front squats 155/105 at the top of every 2 minutes
 
Scaled: 2500/2000 m row
12 front squats 115/75 at the top of every 2 minutes 
 
Exit : stretch
By Matt Seliger on 6/18/2017 8:53 PM

Skill - 6 sets

1 power clean + 2 hang cleans + 2 push jerks
 
WOD- 2 rounds 
Min 1: max DB snatch (50/35)
Min 2: max T2B 
Min 3: max heavy WB (30/20)
Min 4: max burpee box jump overs (24/20)
Min 5 rest
Record 4 minute scores
 
Exit: 10 100m sprints - start each sprint at the top of each minute
By Matt Seliger on 6/18/2017 8:52 PM

WOD - for time 

400m run
20 thrusters (95/65)
20 pull-ups
20 lateral bar burpees
40/32 cal row
20 lateral bar burpees 
20 pull-ups 
20 thrusters
400 m run
 
Exit:
-GHD hip extensions and sit ups 2x15
-Stretch
By Matt Seliger on 6/18/2017 8:50 PM

Strength - 5 sets 

4 pause front squats
Max HSPU 
 
WOD 14 min AMRAP 
30 D.U 
25 WB 20/14
20 box jumps 24/20
By Matt Seliger on 6/18/2017 8:48 PM

Strength - 5 sets

5 T-n-G Deadlifts- 60 -70%
5 each leg KB Goblet reverse lunge
 
WOD - 12 min AMRAP 
20 cal row 
20 T2B
20 SH2OH (135/95)
 
Exit: stretch
By Matt Seliger on 6/18/2017 8:47 PM

 Monday June 12th

Skill- 15 minute clock
Find 1 rep max snatch
 
WOD - "Nancy"
5RFT
400m run
15 OH Squat (95/65)
By Matt Seliger on 6/18/2017 8:44 PM

Strength - 

Front squats- 5x5- 70-80%

1 rope climb for speed after each set

 

WOD- 2options 

Opt 1.- 2000m row for time

Opt 2.- Helen-3RFT 400m run, 21 kb swings, 12 pull ups

 

Exit stretch

By Matt Seliger on 6/18/2017 8:42 PM

WOD - 7 min AMRAP 

8 power snatch(95-115/65-75)
8 bar facing burpees
 
5 minutes rest
 
WOD 2 - 8 minutes AMRAP
30 D.U
20 sit ups 
10 pistols
 
Exit stretch
By Matt Seliger on 6/18/2017 8:41 PM

Skill- 12 min clock

Find 3 rep power clean max
 
WOD 1 - 6 min AMRAP 
14 air squats 
7 HSPU 
 
4 min rest
 
WOD 2 -5 min AMRAP 
10 pull ups or C2B
7 box jumps (24/20)
By Matt Seliger on 6/18/2017 8:40 PM

Strength - 5 sets

5 push press-build 
5 broad jumps
 
WOD - 12 min AMRAP 
Buy-in - 50/42 Cal row
-then AMRAP of
5 deadlifts (225/155)
10 WB 
 
Exit stretch
  

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 6/18/2017 8:54 PM

Skill- 12 min clock

4x3 Hang Squat snatch 55-65%
3x3 - squat snatch - 70-80%
 
WOD- for time
Rx 3000/2500m row 
12 Front squats 155/105 at the top of every 2 minutes
 
Scaled: 2500/2000 m row
12 front squats 115/75 at the top of every 2 minutes 
 
Exit : stretch
By Matt Seliger on 6/18/2017 8:53 PM

Skill - 6 sets

1 power clean + 2 hang cleans + 2 push jerks
 
WOD- 2 rounds 
Min 1: max DB snatch (50/35)
Min 2: max T2B 
Min 3: max heavy WB (30/20)
Min 4: max burpee box jump overs (24/20)
Min 5 rest
Record 4 minute scores
 
Exit: 10 100m sprints - start each sprint at the top of each minute
By Matt Seliger on 6/18/2017 8:52 PM

WOD - for time 

400m run
20 thrusters (95/65)
20 pull-ups
20 lateral bar burpees
40/32 cal row
20 lateral bar burpees 
20 pull-ups 
20 thrusters
400 m run
 
Exit:
-GHD hip extensions and sit ups 2x15
-Stretch
By Matt Seliger on 6/18/2017 8:50 PM

Strength - 5 sets 

4 pause front squats
Max HSPU 
 
WOD 14 min AMRAP 
30 D.U 
25 WB 20/14
20 box jumps 24/20
By Matt Seliger on 6/18/2017 8:48 PM

Strength - 5 sets

5 T-n-G Deadlifts- 60 -70%
5 each leg KB Goblet reverse lunge
 
WOD - 12 min AMRAP 
20 cal row 
20 T2B
20 SH2OH (135/95)
 
Exit: stretch
By Matt Seliger on 6/18/2017 8:47 PM

 Monday June 12th

Skill- 15 minute clock
Find 1 rep max snatch
 
WOD - "Nancy"
5RFT
400m run
15 OH Squat (95/65)
By Matt Seliger on 6/18/2017 8:44 PM

Strength - 

Front squats- 5x5- 70-80%

1 rope climb for speed after each set

 

WOD- 2options 

Opt 1.- 2000m row for time

Opt 2.- Helen-3RFT 400m run, 21 kb swings, 12 pull ups

 

Exit stretch

By Matt Seliger on 6/18/2017 8:42 PM

WOD - 7 min AMRAP 

8 power snatch(95-115/65-75)
8 bar facing burpees
 
5 minutes rest
 
WOD 2 - 8 minutes AMRAP
30 D.U
20 sit ups 
10 pistols
 
Exit stretch
By Matt Seliger on 6/18/2017 8:41 PM

Skill- 12 min clock

Find 3 rep power clean max
 
WOD 1 - 6 min AMRAP 
14 air squats 
7 HSPU 
 
4 min rest
 
WOD 2 -5 min AMRAP 
10 pull ups or C2B
7 box jumps (24/20)
By Matt Seliger on 6/18/2017 8:40 PM

Strength - 5 sets

5 push press-build 
5 broad jumps
 
WOD - 12 min AMRAP 
Buy-in - 50/42 Cal row
-then AMRAP of
5 deadlifts (225/155)
10 WB 
 
Exit stretch
  

 

CrossFit Terre Haute

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Terre Haute, IN 47804

(812) 238-7848

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