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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 6/23/2019 8:32 PM

 Monday June 17th

 
Clean Complex - 5 sets
1 low hang + 2 hang squat cleans
 
4x5 Front Squats (keep weight moderate, work on front rack and trunk positioning)
 
WOD - "Fran"
21 - 15 - 9
Thrusters 95/65
Pullups
By Matt Seliger on 6/23/2019 8:31 PM

 Friday June 14th

 
Skill- 5sets 
5 tap n go Snatches 
:20 GHD sit ups 
 
Wod- for time 
40/32 cal air dyne
40 dead lifts (155-225/105-155)
40 WB (20/14
40 lateral bar burpees
By Matt Seliger on 6/23/2019 8:30 PM

 Thursday July 13th

 
Strength
5x5 back squats
 
WOD - 10 min AMRAP
8 cal row
8 SH2OH (115-165/75-115
8 pull ups
By Matt Seliger on 6/23/2019 8:28 PM

 Wednesday June 12th

 
WOD - 17.1
For Time with 20 time cap
10 DB alternating snatch (50/35)
15 burpee box jump overs (24/20)
20 DB Snatch
15 BBJO 
30 DB Snatch
15 BBJO 
40 DB Snatch
15 BBJO 
50 DB Snatch
15 BBJO 
 
Exit row intervals
3x 2 min row 1 min rest 
 
Stretch
By Matt Seliger on 6/23/2019 8:25 PM

 Tuesday June 11th

 
Power and Skill- 3 sets
5 snatch jump shrugs
5 high box jumps 
 
Strength- 4 sets
5 snatch grip push press
+
5 oh squats
 
WOD for Time 
40/32 cal ski
100 D.U
40 Db cleans (50’s /35’s)
100 D.U
40 sit ups
100 D.U
By Matt Seliger on 6/23/2019 8:20 PM

 Monday June 10th

 
Skill / Strength
2x3 Power clean and Jerks-singles @ 60&70% 
3x2 Squat cleans and Jerk - singles @ 75,80,&85%
 
Benchmark Wod- “Helen”
3RFT
400m run
21 Kb Swings (53/35)
12 pull ups
 
Exit stretch
By Matt Seliger on 6/9/2019 6:26 PM

 Friday June 7th 

 

4 sets 

8 barbell reverse lunges (4 each leg)

12 band pull aparts 

12 SL lower (6 each)

 

WOD - 6 minute AmRap 

3-6-9-12.... pull-ups/c2b

8 thrusters (95/65)

Rest 3 minutes 

6 minute AmRap 

3-6-9-12..... lateral bar burpees

8 hang snatches

By Matt Seliger on 6/9/2019 6:24 PM

 Thursday June 6th 

 
4 sets 
6-8 push press 
10 ring rows 
 
WOD - 4 RFT 
500 meter row
15 HSPU 
20 sit-ups
By Matt Seliger on 6/9/2019 6:22 PM

 Wednesday June 5th 

 
2 sets 
3 snatch grip OH press 
3 snatch balances 
 
5 sets 
2 squat snatches + 1 hang squat snatch 
 
WOD - 10 minute AmRap 
12 T2B 
14 DB snatches
12 box jumps
By Matt Seliger on 6/9/2019 6:21 PM

 Tuesday June 4th

 
Clean and jerk 
5 sets building 
2 pausing squats cleans (@ low hang and hang) + 2 push jerks
 
Then 3 sets 
10 DB RDL (not single leg)
10 reverse hypers 
 
WOD - 12 minute AmRap 
15/12 cal row 
10 hang cleans (115-135/75-95)
15 push-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 6/23/2019 8:32 PM

 Monday June 17th

 
Clean Complex - 5 sets
1 low hang + 2 hang squat cleans
 
4x5 Front Squats (keep weight moderate, work on front rack and trunk positioning)
 
WOD - "Fran"
21 - 15 - 9
Thrusters 95/65
Pullups
By Matt Seliger on 6/23/2019 8:31 PM

 Friday June 14th

 
Skill- 5sets 
5 tap n go Snatches 
:20 GHD sit ups 
 
Wod- for time 
40/32 cal air dyne
40 dead lifts (155-225/105-155)
40 WB (20/14
40 lateral bar burpees
By Matt Seliger on 6/23/2019 8:30 PM

 Thursday July 13th

 
Strength
5x5 back squats
 
WOD - 10 min AMRAP
8 cal row
8 SH2OH (115-165/75-115
8 pull ups
By Matt Seliger on 6/23/2019 8:28 PM

 Wednesday June 12th

 
WOD - 17.1
For Time with 20 time cap
10 DB alternating snatch (50/35)
15 burpee box jump overs (24/20)
20 DB Snatch
15 BBJO 
30 DB Snatch
15 BBJO 
40 DB Snatch
15 BBJO 
50 DB Snatch
15 BBJO 
 
Exit row intervals
3x 2 min row 1 min rest 
 
Stretch
By Matt Seliger on 6/23/2019 8:25 PM

 Tuesday June 11th

 
Power and Skill- 3 sets
5 snatch jump shrugs
5 high box jumps 
 
Strength- 4 sets
5 snatch grip push press
+
5 oh squats
 
WOD for Time 
40/32 cal ski
100 D.U
40 Db cleans (50’s /35’s)
100 D.U
40 sit ups
100 D.U
By Matt Seliger on 6/23/2019 8:20 PM

 Monday June 10th

 
Skill / Strength
2x3 Power clean and Jerks-singles @ 60&70% 
3x2 Squat cleans and Jerk - singles @ 75,80,&85%
 
Benchmark Wod- “Helen”
3RFT
400m run
21 Kb Swings (53/35)
12 pull ups
 
Exit stretch
By Matt Seliger on 6/9/2019 6:26 PM

 Friday June 7th 

 

4 sets 

8 barbell reverse lunges (4 each leg)

12 band pull aparts 

12 SL lower (6 each)

 

WOD - 6 minute AmRap 

3-6-9-12.... pull-ups/c2b

8 thrusters (95/65)

Rest 3 minutes 

6 minute AmRap 

3-6-9-12..... lateral bar burpees

8 hang snatches

By Matt Seliger on 6/9/2019 6:24 PM

 Thursday June 6th 

 
4 sets 
6-8 push press 
10 ring rows 
 
WOD - 4 RFT 
500 meter row
15 HSPU 
20 sit-ups
By Matt Seliger on 6/9/2019 6:22 PM

 Wednesday June 5th 

 
2 sets 
3 snatch grip OH press 
3 snatch balances 
 
5 sets 
2 squat snatches + 1 hang squat snatch 
 
WOD - 10 minute AmRap 
12 T2B 
14 DB snatches
12 box jumps
By Matt Seliger on 6/9/2019 6:21 PM

 Tuesday June 4th

 
Clean and jerk 
5 sets building 
2 pausing squats cleans (@ low hang and hang) + 2 push jerks
 
Then 3 sets 
10 DB RDL (not single leg)
10 reverse hypers 
 
WOD - 12 minute AmRap 
15/12 cal row 
10 hang cleans (115-135/75-95)
15 push-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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