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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 9/29/2013 7:34 AM

Strength/Technique-

OTMx12 minutes

1 squat clean + 2 Jerks (push or split)

*no more than 70% 1RM. Need to hit every rep!

 

WOD-

For Time:

10 strict press

10 OH squats

20 push press

20 front squats

30 push jerk

30 back squat

 

#105 men  #75 women

By Matt Seliger on 9/26/2013 6:28 PM

Strength-

6x3 Working Sets

Touch and Go- Power Clean or Power Snatch

 

WOD-

3 RFT

12 Deadlifts @ body weight

21 T2B

200m Run

By Matt Seliger on 9/25/2013 6:15 PM

WOD-

OT2M x 20 minutes

5 Heavy Thrusters (155/105)

7 Slam Ball (50/30)

9 Push-ups

 

Exit Work-

3x Max effort Handstand/Headstand holds

&

Posterior Chain Mobilization

By Matt Seliger on 9/24/2013 6:07 PM

Strength-

5x5 Fr. Squat   75-80% 1RM

Heavy across all sets

 

WOD-

For Time

1000m Row

20 box jumps (28/24)

40 Pullups

60 WB (20/14)

By Matt Seliger on 9/23/2013 5:27 PM

Strength-

OTMx10 min

x4 Strict Press @75-80% 1RM

 

Met-Con-

8x200m Run Repeats

*2 minute rest in between each run

 

Exit Work-

75 Slam Ball Sit-Ups (30/20)

By Matt Seliger on 9/19/2013 5:42 PM

Strength-

OTMx10 minutes

x3 pausing back squats @ 65-70% 1RM

* 3 second pause at the bottom of the squat

 

WOD-

OTMx20 minutes

even: (x reps) skill movement (double unders, pistols, etc...)

odd: (x reps) gymnastic movement (Muscle ups, pull-ups, HSW, etc...)

By Matt Seliger on 9/18/2013 6:25 PM

Strength

Bench Press

4x8 *small increasing sets

 

WOD- "Thruster Thursday"

400m run

42 thrusters (75/45)

200m run

21 SDHP (75/45)

200m run

42 thrusters (75/45)

400m run

By Matt Seliger on 9/17/2013 2:00 PM

"Molly "

By Matt Seliger on 9/16/2013 7:19 AM

Strength: 

1RM clean

Wod:

3 RFT 

21 box jumps (28/24)

10 burpees

7 power cleans (155/105)

 

By Matt Seliger on 9/11/2013 2:40 PM

Thruster Thrusday!!!!

WOD: 

50 Thrusters

10@ (125/115) 10@ (115/100) 10@ (100/ 75) 10@ (75/ 65) 10@ (65/45)

50 Box jumps (28/24)

50 HSPU

 

  

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 9/29/2013 7:34 AM

Strength/Technique-

OTMx12 minutes

1 squat clean + 2 Jerks (push or split)

*no more than 70% 1RM. Need to hit every rep!

 

WOD-

For Time:

10 strict press

10 OH squats

20 push press

20 front squats

30 push jerk

30 back squat

 

#105 men  #75 women

By Matt Seliger on 9/26/2013 6:28 PM

Strength-

6x3 Working Sets

Touch and Go- Power Clean or Power Snatch

 

WOD-

3 RFT

12 Deadlifts @ body weight

21 T2B

200m Run

By Matt Seliger on 9/25/2013 6:15 PM

WOD-

OT2M x 20 minutes

5 Heavy Thrusters (155/105)

7 Slam Ball (50/30)

9 Push-ups

 

Exit Work-

3x Max effort Handstand/Headstand holds

&

Posterior Chain Mobilization

By Matt Seliger on 9/24/2013 6:07 PM

Strength-

5x5 Fr. Squat   75-80% 1RM

Heavy across all sets

 

WOD-

For Time

1000m Row

20 box jumps (28/24)

40 Pullups

60 WB (20/14)

By Matt Seliger on 9/23/2013 5:27 PM

Strength-

OTMx10 min

x4 Strict Press @75-80% 1RM

 

Met-Con-

8x200m Run Repeats

*2 minute rest in between each run

 

Exit Work-

75 Slam Ball Sit-Ups (30/20)

By Matt Seliger on 9/19/2013 5:42 PM

Strength-

OTMx10 minutes

x3 pausing back squats @ 65-70% 1RM

* 3 second pause at the bottom of the squat

 

WOD-

OTMx20 minutes

even: (x reps) skill movement (double unders, pistols, etc...)

odd: (x reps) gymnastic movement (Muscle ups, pull-ups, HSW, etc...)

By Matt Seliger on 9/18/2013 6:25 PM

Strength

Bench Press

4x8 *small increasing sets

 

WOD- "Thruster Thursday"

400m run

42 thrusters (75/45)

200m run

21 SDHP (75/45)

200m run

42 thrusters (75/45)

400m run

By Matt Seliger on 9/17/2013 2:00 PM

"Molly "

By Matt Seliger on 9/16/2013 7:19 AM

Strength: 

1RM clean

Wod:

3 RFT 

21 box jumps (28/24)

10 burpees

7 power cleans (155/105)

 

By Matt Seliger on 9/11/2013 2:40 PM

Thruster Thrusday!!!!

WOD: 

50 Thrusters

10@ (125/115) 10@ (115/100) 10@ (100/ 75) 10@ (75/ 65) 10@ (65/45)

50 Box jumps (28/24)

50 HSPU

 

  

 

CrossFit Terre Haute

1839 North 4th Street 

Terre Haute, IN 47804

(812) 238-7848

For Drop-in Info Email Mseliger@uhhg.org or message on Facebook Page!

CrossFit Journal: The Performance-Based Lifestyle Resource

  

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