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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 9/25/2014 6:47 PM

Strength

5x5 Front Squat - Increasing sets

WOD #1

EMOM x12

Min 1 40 D.U

Min 2 8 pistols & 8 Push ups

WOD #2

1,000M row for time

By Matt Seliger on 9/24/2014 8:36 PM

Strength

Hang Snatch Complex 6x2

(Below the knee, knee, Hip Pocket)

WOD

10 C2B

10 Sh 2 OH (115/85)

10 WB (20/14)

10 Squat Clean (115/85)

By Matt Seliger on 9/23/2014 6:31 PM

Strength

6x3 Push Jerk

- superset GHD sit ups 5 x 12

WOD

5 RFT

200 m Run

30 Air Squats

15 KB Swings

By Matt Seliger on 9/22/2014 7:44 PM

Strength

5x6 T-n-G Snatch Grip Dead Lifts

5x max Strict pull ups

WOD - 5 RFT

10 Dead Lifts (225/155)

10 Burpee T2B

By Matt Seliger on 9/22/2014 7:41 PM

Strength

6x5 OH Squat  - Increasing sets

6x8 Hip Ext. to GHR

WOD - For time

40 Box Jumps (24/21)

50 Front Rack Lunges (95/65)

60 Slamball (50-30)

1 Mile Run

By Matt Seliger on 9/22/2014 7:39 PM

Strength

Strict Press 6x3 @ 80%

WOD

3 RFT

75 D.U.

50 Air Squats

25 cal Row

By Matt Seliger on 9/17/2014 8:11 PM

 Strength OTM 10 min

4 power clean at 70% of 1 RM

4 burpees

WOD

"Fat Fran"

8 Min Cap

3,6,9,12 etc

Thrusters (135/95)

C2B pull - ups

By Matt Seliger on 9/16/2014 8:29 PM

Strength

4x5 Pause Squats at 65% of 1RM

* Pause 3 seconds at the bottom of each squat

WOD - 3 rounds

400m run

12 Ring Dips

20 KB swings (53/35)

By Matt Seliger on 9/16/2014 8:26 PM

Strength 

5x2 Snatch Balance

5x3 Hang Snatch Squat

WOD

EMOM for 10 min

E: Max Hang Snatch Squats

O: 40 sec plank

By Matt Seliger on 9/15/2014 2:53 PM

Strength

Find 1RM Clean & Jerk

WOD - 4 rounds

1 min - Hand Stand Walk or Strict HSPU

2 min - Clean and Push Jerk (185/125)

3 min - T2B

4 Rest

  

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 9/25/2014 6:47 PM

Strength

5x5 Front Squat - Increasing sets

WOD #1

EMOM x12

Min 1 40 D.U

Min 2 8 pistols & 8 Push ups

WOD #2

1,000M row for time

By Matt Seliger on 9/24/2014 8:36 PM

Strength

Hang Snatch Complex 6x2

(Below the knee, knee, Hip Pocket)

WOD

10 C2B

10 Sh 2 OH (115/85)

10 WB (20/14)

10 Squat Clean (115/85)

By Matt Seliger on 9/23/2014 6:31 PM

Strength

6x3 Push Jerk

- superset GHD sit ups 5 x 12

WOD

5 RFT

200 m Run

30 Air Squats

15 KB Swings

By Matt Seliger on 9/22/2014 7:44 PM

Strength

5x6 T-n-G Snatch Grip Dead Lifts

5x max Strict pull ups

WOD - 5 RFT

10 Dead Lifts (225/155)

10 Burpee T2B

By Matt Seliger on 9/22/2014 7:41 PM

Strength

6x5 OH Squat  - Increasing sets

6x8 Hip Ext. to GHR

WOD - For time

40 Box Jumps (24/21)

50 Front Rack Lunges (95/65)

60 Slamball (50-30)

1 Mile Run

By Matt Seliger on 9/22/2014 7:39 PM

Strength

Strict Press 6x3 @ 80%

WOD

3 RFT

75 D.U.

50 Air Squats

25 cal Row

By Matt Seliger on 9/17/2014 8:11 PM

 Strength OTM 10 min

4 power clean at 70% of 1 RM

4 burpees

WOD

"Fat Fran"

8 Min Cap

3,6,9,12 etc

Thrusters (135/95)

C2B pull - ups

By Matt Seliger on 9/16/2014 8:29 PM

Strength

4x5 Pause Squats at 65% of 1RM

* Pause 3 seconds at the bottom of each squat

WOD - 3 rounds

400m run

12 Ring Dips

20 KB swings (53/35)

By Matt Seliger on 9/16/2014 8:26 PM

Strength 

5x2 Snatch Balance

5x3 Hang Snatch Squat

WOD

EMOM for 10 min

E: Max Hang Snatch Squats

O: 40 sec plank

By Matt Seliger on 9/15/2014 2:53 PM

Strength

Find 1RM Clean & Jerk

WOD - 4 rounds

1 min - Hand Stand Walk or Strict HSPU

2 min - Clean and Push Jerk (185/125)

3 min - T2B

4 Rest

  

 

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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