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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 10/25/2015 8:38 PM

 Skill

OTM x 10
1 snatch - Increasing
 
rest 2 minutes
 
OTM x 8
1 C&J - Increasing
 
rest 3 Minutes
 
OT2m x 12
2 Back Squat - Increasing Sets
 
WOD - 7 min AMRAP
7 Cal Row
7 C2B Pull-ups
 
Exit : (if time) 2 sets
10 BB GOOD Mornings
15 Push ups w 1 sec Pause at Top
20 GHDSU
By Matt Seliger on 10/25/2015 8:36 PM

 WOD 

"Diane"
21-15-9 
Deadlift (225/155)
HSPU
 
Strength - 3 sets of each
Barbell Bent Over Row x10
Ring Dips x10
Wgt Pistols 6 each leg
KB SL RDL 6 each leg
Max Hang holds
 
Exit : Mobility
By Matt Seliger on 10/25/2015 8:34 PM

 Skill

0-2:00 = 1 Power Snatch + 2 OH Squat + 2 Hang Snatches (60%)
2:00-4:00 = 3 Snatch High Pulls (100%)
4:00-6:00 = Repeat Snatch Progression at Heavier Wgt (70-80%)
6:00-8:00 = 3 Snatch High Pulls (>100%)
8:00 -18:00 Find 1RM Snatch - Build from 80%
 
WOD 
2000m Row for Time
 
Exit: 3 sets
10 MB Knee ups
10 Wgt. Hip Ext
By Matt Seliger on 10/25/2015 8:33 PM

 

 
WOD #1 "Helen"
3RFT
400m run
21 KB Swings (53/35)
12 Pull ups
5 min Rest
 
WOD #2 "Annie"
50-40-30-20-10
D.U
Sit-ups
 
Exit: Mobility
By Matt Seliger on 10/25/2015 8:31 PM

 Warm up

KB Snatch 3x5
Bar Snatch Balance 3x5
Hanging Thoracic Stretch 3x:15
 
Strength- Every 2 Minutes for 12 minutes
1 Snatch Push Press + 2 OH Squat
-Build
 
WOD - 12 Min AMRAP
15 SH2OH (115/75)
20 T2B 
20 OH Lunges (45/25)
15 Front Squat (115/75)
 
Exit: (if time) 
5 x 250m Row
- 1 min rest
By Matt Seliger on 10/25/2015 8:30 PM

 Skill - OTM x 12

Min 1: HS Hold :20-:40
Min 2: D.U for :40
Min 3: 7 pistols Each leg
 
Strength:
Every 2 minutes for 12 minutes
Clean Complex:
1 Squat Clean
1 Front Squat
1 Push Jerk
1 Split Jerk
-Build to Heaviest Weight
 
WOD - For Time
1,000M Row
50 Air Squats
40 Push ups
30 Pull ups
1-Mile Run
By Matt Seliger on 10/25/2015 8:26 PM

 OTM x 9

Strict Press
0-2 x5
3-5 x3
6-8 x1 
 
At minute 9,
Max reps Push Press
@ heaviest strict weight
 
Every 3 for 9 minutes:
OHS x8, build 
Rope Climbs x4
 
WOD
For Time:
7-5-3
Snatch (135/95)
T2B (3x reps/21,15,9)
immediately into,
7-5-3
Clean & Jerk (185/135)
Pull-ups (3x reps)
By Matt Seliger on 10/25/2015 8:25 PM

 OTM x 10

E: 150m row (sprint)
O: 30 double unders
 
Strength 
3 supersets:
Barbell Step Ups x5ea
w/
Hip Ext + GHR x5+5
 
WOD
For time:
100m OH Carry (45/25)
15 GHDSU
20 MB Cleans (20/14)
15 GHDSU
20 Box Jumps (30/24)
15 GHDSU
100m OH Carry
*must step down on box jumps
By Matt Seliger on 10/25/2015 8:24 PM

 Skill-

 
OTM x 7
Power Snatch
Squat Snatch
OHS
Snatch Power Jerk
 
Rest 4 minutes
 
OTM x 7
Power Clean
Squat Clean 
Front Squat
Jerk
*build to heaviest weight
 
Strength-
Every 2 for 10 minutes:
 
Back Squat
Set 1- x10 @50-55%
Set 2- x8 @60-65%
Set 3- x6 @70-75%
Set 4- x4 @80-85%
Set 5- x2 @90-95%
 
WOD-
9 minute AMRAP:
9 Calorie Row
6 burpees over rower
3 strict HSPU
By Matt Seliger on 10/25/2015 8:22 PM

 Strength

 
EMOM x 5
2 clean grip deadlift
Build to heavy
 
Rest 2 minutes
 
EMOM x 5
1 switch grip deadlift
Build to heavy 
*weak position
 
Rest 2 minutes
 
EMOM x 5
1 switch grip deadlift
Build to heavy 
*dominate position
 
WOD 
2 rounds for time:
20 WB (20/15)
20 C2B Pull-ups 
200m Shuttle Run
(50m x 4)
20 HR Push-ups
20 KBS (53/35)
 
Exit: 3 sets
10 Snatch RDL (empty)
10 Barbell OH Sit-ups
  

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 10/25/2015 8:38 PM

 Skill

OTM x 10
1 snatch - Increasing
 
rest 2 minutes
 
OTM x 8
1 C&J - Increasing
 
rest 3 Minutes
 
OT2m x 12
2 Back Squat - Increasing Sets
 
WOD - 7 min AMRAP
7 Cal Row
7 C2B Pull-ups
 
Exit : (if time) 2 sets
10 BB GOOD Mornings
15 Push ups w 1 sec Pause at Top
20 GHDSU
By Matt Seliger on 10/25/2015 8:36 PM

 WOD 

"Diane"
21-15-9 
Deadlift (225/155)
HSPU
 
Strength - 3 sets of each
Barbell Bent Over Row x10
Ring Dips x10
Wgt Pistols 6 each leg
KB SL RDL 6 each leg
Max Hang holds
 
Exit : Mobility
By Matt Seliger on 10/25/2015 8:34 PM

 Skill

0-2:00 = 1 Power Snatch + 2 OH Squat + 2 Hang Snatches (60%)
2:00-4:00 = 3 Snatch High Pulls (100%)
4:00-6:00 = Repeat Snatch Progression at Heavier Wgt (70-80%)
6:00-8:00 = 3 Snatch High Pulls (>100%)
8:00 -18:00 Find 1RM Snatch - Build from 80%
 
WOD 
2000m Row for Time
 
Exit: 3 sets
10 MB Knee ups
10 Wgt. Hip Ext
By Matt Seliger on 10/25/2015 8:33 PM

 

 
WOD #1 "Helen"
3RFT
400m run
21 KB Swings (53/35)
12 Pull ups
5 min Rest
 
WOD #2 "Annie"
50-40-30-20-10
D.U
Sit-ups
 
Exit: Mobility
By Matt Seliger on 10/25/2015 8:31 PM

 Warm up

KB Snatch 3x5
Bar Snatch Balance 3x5
Hanging Thoracic Stretch 3x:15
 
Strength- Every 2 Minutes for 12 minutes
1 Snatch Push Press + 2 OH Squat
-Build
 
WOD - 12 Min AMRAP
15 SH2OH (115/75)
20 T2B 
20 OH Lunges (45/25)
15 Front Squat (115/75)
 
Exit: (if time) 
5 x 250m Row
- 1 min rest
By Matt Seliger on 10/25/2015 8:30 PM

 Skill - OTM x 12

Min 1: HS Hold :20-:40
Min 2: D.U for :40
Min 3: 7 pistols Each leg
 
Strength:
Every 2 minutes for 12 minutes
Clean Complex:
1 Squat Clean
1 Front Squat
1 Push Jerk
1 Split Jerk
-Build to Heaviest Weight
 
WOD - For Time
1,000M Row
50 Air Squats
40 Push ups
30 Pull ups
1-Mile Run
By Matt Seliger on 10/25/2015 8:26 PM

 OTM x 9

Strict Press
0-2 x5
3-5 x3
6-8 x1 
 
At minute 9,
Max reps Push Press
@ heaviest strict weight
 
Every 3 for 9 minutes:
OHS x8, build 
Rope Climbs x4
 
WOD
For Time:
7-5-3
Snatch (135/95)
T2B (3x reps/21,15,9)
immediately into,
7-5-3
Clean & Jerk (185/135)
Pull-ups (3x reps)
By Matt Seliger on 10/25/2015 8:25 PM

 OTM x 10

E: 150m row (sprint)
O: 30 double unders
 
Strength 
3 supersets:
Barbell Step Ups x5ea
w/
Hip Ext + GHR x5+5
 
WOD
For time:
100m OH Carry (45/25)
15 GHDSU
20 MB Cleans (20/14)
15 GHDSU
20 Box Jumps (30/24)
15 GHDSU
100m OH Carry
*must step down on box jumps
By Matt Seliger on 10/25/2015 8:24 PM

 Skill-

 
OTM x 7
Power Snatch
Squat Snatch
OHS
Snatch Power Jerk
 
Rest 4 minutes
 
OTM x 7
Power Clean
Squat Clean 
Front Squat
Jerk
*build to heaviest weight
 
Strength-
Every 2 for 10 minutes:
 
Back Squat
Set 1- x10 @50-55%
Set 2- x8 @60-65%
Set 3- x6 @70-75%
Set 4- x4 @80-85%
Set 5- x2 @90-95%
 
WOD-
9 minute AMRAP:
9 Calorie Row
6 burpees over rower
3 strict HSPU
By Matt Seliger on 10/25/2015 8:22 PM

 Strength

 
EMOM x 5
2 clean grip deadlift
Build to heavy
 
Rest 2 minutes
 
EMOM x 5
1 switch grip deadlift
Build to heavy 
*weak position
 
Rest 2 minutes
 
EMOM x 5
1 switch grip deadlift
Build to heavy 
*dominate position
 
WOD 
2 rounds for time:
20 WB (20/15)
20 C2B Pull-ups 
200m Shuttle Run
(50m x 4)
20 HR Push-ups
20 KBS (53/35)
 
Exit: 3 sets
10 Snatch RDL (empty)
10 Barbell OH Sit-ups
  

 

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!

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