Workout of the Day 8/21/22
Conditioning:
20EMOM
1. 20M Mixed Rack KB Carry / Side (Front Rack + Overhead)
2. 30M Sled
3. :40 Double Under Attempts
4. 10 Single Arm DB Snatch 50/35#
Competitor:
20EMOM
1. 20M Mixed Rack KB Carry / Side (Front Rack + Overhead)
2. 30M Sled (Heavy)
3. 40 Double Unders
4. 10 Single Arm DB Snatch 70/50#
Post Results to Zen Planner.
Workout of the Day 8/20/22
Conditioning:
21AMRAP
Partner WOD:
I go, You go Alternating Each Movement
25 Air Squats
11 Hanging Straight Leg Raises
7 Deadlifts 185/125
Competitor:
21AMRAP
Partner WOD:
I go, You go Alternating Each Movement
25 Air Squats
11 Toes to Bar
7 Deadlifts 275/185
Post Results to Zen Planner.
Workout of the Day 8/19/22
Strength:
E3:30 x 4 Rounds:
10-12 DB Bench Press 21X1
:30 Pallof Hold/Side
Conditioning:
6 Rounds:
300M Run
1 Rope Climb (2 pull to stand and Lower)
:30 Plank
1 Rope Climb (2 pull to stand and Lower)
Competitor:
6 Rounds:
300M Run
1 Legless Rope Climb
:30 Plank
1 Rope Climb
Post Results to Zen Planner.
Workout of the Day 8/18/22
Strength:
E3:30 x 4 Rounds
6-8 Back Squat 20X2
6-8 Strict Pull Up 2012 (Weighted or Banded)
Conditioning:
Partner WOD (share all the work)
50-40-30-20-10
Wall Balls 20/14#
KB Swings 1.5/1 pood
*15:00 Cap
Competitor:
For Time
50-40-30-20-10
Wall Balls 20/14#
KB Swings 1.5/1 pood
*15:00 Cap
Post Results to Zen Planner.
Workout of the Day 8/17/22
Strength:
In 10:00 Complete
5x3 Snatch @65-70%
Then,
Barbell Snatch Cycling Skill Session
Conditioning:
Scaled 2021 CrossFit Games Event 9
21-15-9
Bike for Cals
Hang Power Snatches 75/55#
Competitor:
2021 CrossFit Games Event 9
21-15-9
Bike for Cals
Snatches 105/75#
Post Results to Zen Planner.
Workout of the Day 8/16/22
Strength:
Kipping Pull Up Skill Session
Conditioning:
Partner I go You go Full Rounds
3 Rounds
8 1/4 Kipping Pull Ups
12/9 Cal Bike
8 Ring Rows
Right Into
3 Rounds:
8 Push Ups
12/9 Cal Row
8 Sprawls
Then:
E3MOM x 4 Rounds:
:15 Adductor Side Plank L
:15 Adductor Side Plank R
:20 Elbow Plank
:40 Quadruped Crawl
Competitor:
Partner I go You go Full Rounds
3 Rounds
8 Kipping Pull Ups
12/9 Cal Bike
8 Feet Elevated Ring Rows
Right Into
3 Rounds:
8 Push Ups
12/9 Cal Row
8 Burpees
Then:
E3MOM x 4 Rounds:
:20 Adductor Side Plank L
:20 Adductor Side Plank R
:20 Elbow Plank
:40 Quadruped Crawl
Post Results to Zen Planner.
Workout of the Day 8/15/22
Strength:
E3:30 x 4 Rounds
10-12 DB RDL 21X1
10-12 /Leg Single Arm Hand Supported KB Drop Lunge 20X1
Conditioning:
E4MOM x 5 Rounds:
12 Alternating SA Hang Squat Cleans 30/20#
9 Box Jumps 20/16"
6 Dual DB Deadlifts 30/20#
12/9 Cal Row
Competitor:
E4MOM x 5 Rounds:
12 Alternating SA Hang Squat Cleans 50/35#
9 Box Jumps 24/20"
6 Dual DB Deadlifts 50/35#
15/12 Cal Row
Post Results to Zen Planner.
Workout of the Day 8/14/22
Conditioning:
8-8-8
Thrusters 95/65#
Jumping Pull Ups
Bike for Cals
7-7-7
6-6-6
5-5-5
4-4-4
Teams of 3 Complete Each Set, I go you go they go
Try to Stay Under :75 per set
Competitor:
10-10-10
Thrusters 135/95#
Chest to Bar Pull Ups
Bike for Cals
9-9-9
8-8-8
7-7-7
6-6-6
Teams of 3 Complete Each Set, I go you go they go
Try to Stay Under :75 per set
Post Results to Zen Planner.
Workout of the Day 8/13/22
Conditioning:
Scaled Partner "Wittman"
7 Rounds I go You go Each Movement
15 KB Swings 35/25#
15 Power Cleans 75/55#
15 Box Jumps 20/16"
Partner 1 does 15 KBS, then Partner 2 does 15 KBS....etc.
Competitor:
Partner "Wittman"
7 Rounds I go You go Each Movement
15 KB Swings 1.5/1 pood
15 Power Cleans 95/65#
15 Box Jumps 24/20"
Partner 1 does 15 KBS, then Partner 2 does 15 KBS....etc.
Post Results to Zen Planner.
Workout of the Day 8/12/22
Strength:
3RM Push Jerk
Conditioning:
15AMRAP
50 Single Unders
10 Walking Lunge Steps
10 Sit Ups
Competitor:
15AMRAP
35 Double Unders
10 Walking Lunge Steps
10 Sit Ups
Thanks @crossfitlinchpin
Post Results to Zen Planner.