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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 12/17/2015 9:50 PM

 Skill - 3 sets

3 position Snatch (Hang, Low Hang, Floor)
-light wgt x 3
3 Rope Climbs
3 Position split jerks (Above head, Eye level, full split jerk)
- 3 times through at light wgt
3 HS attempts
 
WOD : for Time
1,000m row
By Matt Seliger on 12/17/2015 9:49 PM

 OTM x10

3 Thrusters at 50-65%
 
20 Min AMRAP
30 WB (20/14)
30 D.U
30 Slamball (50/30)
30 Cal Row
By Matt Seliger on 12/17/2015 9:48 PM

 Skill- E2MOM for 12 minutes

5 Squat Cleans 60-70% of 1 RM
 
Strength
Bench Press 4x10
Ring Rows 4x10
 
WOD - 4RFT
20 KB Swings
15 T2B
 
Exit:
Upper Body Mobility
By Matt Seliger on 12/17/2015 9:46 PM

 Strength

Back Squat
4 sets @ 70-75%
5 reps, :20 rest, 4 reps, :20 Rest, 3 reps
2:00 minute rest between sets
 
WOD: For Time:
40-30-20
Cal Row
Sit ups
D.U
 
Exit : 2 sets
20 Dips
20 BB bent over Rows
12 each leg KB Single RDL
By Matt Seliger on 12/17/2015 9:44 PM

 Skill - OTM x 10

Power Snatch + Hang Squat Snatch
 
WOD - 10 Min AMRAP
12 Dead Lifts (155/105)
9 HSPU
6 C2B Pull ups
 
Exit:
1 - 2 min row
2 - 1 1/2 min row
4- 30 second row
By Matt Seliger on 12/17/2015 9:43 PM

 Strength

OH squat 5x5
Snatch Grip RDL 5x5
 
WOD - "Death by WB" 
OTM
1 WB
-add a rep each minute
* before you start your WB's - 3 burpees before you start
 
-Exit 
Quad, hamstring, and hip flexor Mobility
By Matt Seliger on 12/17/2015 9:42 PM

 WOD - "Cindy" 

20 min AMRAP
5 pull ups
10 push ups 
15 Air Squats
 
Exit: 4 sets
10 Unbroken Deadlifts at 65% of 1RM
;30 HS Hold
Mobility if time
By Matt Seliger on 12/17/2015 9:41 PM

 WOD 1:

500m row
15 Squat Cleans (135/95)
15 SH2OH(135/95)
30 Slamball (50/30)
 
Rest
WOD 2: 
50 KB Swings(53/35)
50 WB (20/14)
50 sit ups
500m row
 
Exit: 2 sets
:40 Side Bridges
20 Bent knee Hip Lifts
15 rear delt raises
-Hamstring and ankle mobility
By Matt Seliger on 12/17/2015 9:40 PM

 Strength

8 sets (from rack)
2 Push Press + 3 Front Squat
 
WOD - 12 Min AMRAP
10 HSPU
10 T2B20 Slamball Squats (50/30) (10each side)
 
Exit: 
3 sets - 
10 GHD Hip Ext.
10 GHD SIT ups
- Finish with mobility
By Matt Seliger on 12/17/2015 9:38 PM

 Warm up

OTM x 6
E: :40 row
O: 3 Wall Walks
OTMx 6
E: (Bar) 4 RDL+4 Hang Squat clean+ 4 Split Jerks
O: Superman Rolls 4 each way
 
Skill - Clean Complex
6 sets
1 Power Clean+ 2 Hang Squat Clean+ 2 Push Jerk
- Build
 
WOD: 3RFT
30 OH Plate Lunges (45/25)
20 Cal Row
10 Box Jump Overs (24/21
  

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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 12/17/2015 9:50 PM

 Skill - 3 sets

3 position Snatch (Hang, Low Hang, Floor)
-light wgt x 3
3 Rope Climbs
3 Position split jerks (Above head, Eye level, full split jerk)
- 3 times through at light wgt
3 HS attempts
 
WOD : for Time
1,000m row
By Matt Seliger on 12/17/2015 9:49 PM

 OTM x10

3 Thrusters at 50-65%
 
20 Min AMRAP
30 WB (20/14)
30 D.U
30 Slamball (50/30)
30 Cal Row
By Matt Seliger on 12/17/2015 9:48 PM

 Skill- E2MOM for 12 minutes

5 Squat Cleans 60-70% of 1 RM
 
Strength
Bench Press 4x10
Ring Rows 4x10
 
WOD - 4RFT
20 KB Swings
15 T2B
 
Exit:
Upper Body Mobility
By Matt Seliger on 12/17/2015 9:46 PM

 Strength

Back Squat
4 sets @ 70-75%
5 reps, :20 rest, 4 reps, :20 Rest, 3 reps
2:00 minute rest between sets
 
WOD: For Time:
40-30-20
Cal Row
Sit ups
D.U
 
Exit : 2 sets
20 Dips
20 BB bent over Rows
12 each leg KB Single RDL
By Matt Seliger on 12/17/2015 9:44 PM

 Skill - OTM x 10

Power Snatch + Hang Squat Snatch
 
WOD - 10 Min AMRAP
12 Dead Lifts (155/105)
9 HSPU
6 C2B Pull ups
 
Exit:
1 - 2 min row
2 - 1 1/2 min row
4- 30 second row
By Matt Seliger on 12/17/2015 9:43 PM

 Strength

OH squat 5x5
Snatch Grip RDL 5x5
 
WOD - "Death by WB" 
OTM
1 WB
-add a rep each minute
* before you start your WB's - 3 burpees before you start
 
-Exit 
Quad, hamstring, and hip flexor Mobility
By Matt Seliger on 12/17/2015 9:42 PM

 WOD - "Cindy" 

20 min AMRAP
5 pull ups
10 push ups 
15 Air Squats
 
Exit: 4 sets
10 Unbroken Deadlifts at 65% of 1RM
;30 HS Hold
Mobility if time
By Matt Seliger on 12/17/2015 9:41 PM

 WOD 1:

500m row
15 Squat Cleans (135/95)
15 SH2OH(135/95)
30 Slamball (50/30)
 
Rest
WOD 2: 
50 KB Swings(53/35)
50 WB (20/14)
50 sit ups
500m row
 
Exit: 2 sets
:40 Side Bridges
20 Bent knee Hip Lifts
15 rear delt raises
-Hamstring and ankle mobility
By Matt Seliger on 12/17/2015 9:40 PM

 Strength

8 sets (from rack)
2 Push Press + 3 Front Squat
 
WOD - 12 Min AMRAP
10 HSPU
10 T2B20 Slamball Squats (50/30) (10each side)
 
Exit: 
3 sets - 
10 GHD Hip Ext.
10 GHD SIT ups
- Finish with mobility
By Matt Seliger on 12/17/2015 9:38 PM

 Warm up

OTM x 6
E: :40 row
O: 3 Wall Walks
OTMx 6
E: (Bar) 4 RDL+4 Hang Squat clean+ 4 Split Jerks
O: Superman Rolls 4 each way
 
Skill - Clean Complex
6 sets
1 Power Clean+ 2 Hang Squat Clean+ 2 Push Jerk
- Build
 
WOD: 3RFT
30 OH Plate Lunges (45/25)
20 Cal Row
10 Box Jump Overs (24/21
  

 

CrossFit Terre Haute

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Terre Haute, IN 47804

(812) 238-7848

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

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