Blog | CrossFit Old 4th Ward

828 Ralph McGill Blvd NE #W4, Atlanta, GA 30306
 | [email protected]
 | (678) 515-3410
              

Blog

Home
Blog
03 Apr / 2015

Friday 4.3.15

Strength: Snatch Pull

103 @105%

30 second rest between sets

Accessary:

Tabata Power Cleans [95/65]

or

100 Erg Pike Ups

WOD: 10min AMRAP

25m Plyo-Box Carry

10 Step Ups [30”]

25m Plyo-Box Carry

5 Burpee Box Jump Overs [30/24]

02 Apr / 2015

Thursday 4.2.2015

Strength: Push Press

10×3 @60%

30 seconds rest between sets

Accessary:

4min KB Long Cycle

or

50 Overhead Sit Ups

WOD: “Diane”

21-15-9

Deadlift [225/155]

HSPU

31 Mar / 2015

Tuesday 3.31.15

 

Strength: 3RM Bench Press

[email protected]

[email protected]%

[email protected]%

[email protected]%

[email protected] Effort

[email protected] Effort

Accessary:

3min DU’s

or

100 Banded GM’s

WOD: For Time

10 MU’s

50 DU’s

20 Strict Pull Ups

50 DU’s

30 Push Ups

50 DU’s

40 Burpees

50 DU’s

30 Mar / 2015

Monday 3.30.15

 

Strength: 1RM Snatch

[email protected]

[email protected]%

[email protected]%

[email protected]%

[email protected]%

[email protected] Effort

[email protected] Effort

Accessary:

Tabata Sprints

or

15 3 Point Strict T2B

WOD: 10min AMRAP

5 Hang Power Snatches [95/65]

10 Overhead Squats

15 KB Swings [53/35]

26 Mar / 2015

Thursday 3.26.15

 

Strength: Snatch Pull

10×3 @100% of 1RM

30 second rest between sets

Accessary:

50 Barbell Levers

50 Banded GM’s

WOD: “Isabelle”

30 Snatches [135/95] [70%]

25 Mar / 2015

Wednesday 3.25.15

 

Strength: Box Back Squat

10×3 @60%

30 second rest between sets

Accessary:

10X50m Sprints (10 sec rest between sprints)

or

50 KB Sit Ups

WOD: For Time

25 T2B

5 Burpees

20 T2B

10 Burpees

15 T2B

15 Burpees

10 T2B

20 Burpees

5 T2B

25 Burpees

 

24 Mar / 2015

Tuesday 3.24.15

 

 

Strength: 1RM Push Press

[email protected]

[email protected]%

[email protected]%

[email protected]%

[email protected]%

[email protected] Effort

[email protected] Effort

Accessary:

Tabata Bear Crawl

or

100 Barbell Side Bends [HaP]

WOD: “Death by Thrusters”

Min 0:00 – 0:59 1 Thruster [135//95] [70% 1RM Push Press]

Min 1:00 – 1:59 2 Thrusters

Min 2:00 – 2:59 3 Thrusters

…and so on until you cannot complete the number of thrusters inside the minute

20 Mar / 2015

Friday 3.20.15

Strength: Shoulder Press

10×3 @60%

30 second rest between sets

Accessary:

Tabata Erg Sprints

or

50 Band Face Pulls

50 GHD Site Ups

WOD: 15.4

8 min AMRAP

3 HSPU

3 Clean [185/125]

6 HSPU

3 Clean

9 HSPU

3 Clean

12 HSPU

6 Clean

15 HSPU

6 Clean

18 HSPU

6 Clean

….and so on following same rep scheme

19 Mar / 2015

Thursday 3.19.15

Strength: Front Squat

10×3 @ 70%

30 second rest between sets

Accessary:

25 Body Levers

25 GHD Sit Ups

WOD: 15min EMOM

3 Front Squats [225/155] [75%]

Max Effort Bar MU’s

-score is total # of MU’s

17 Mar / 2015

Tuesday 3.17.15

Strength: 1RM Deadlift (2”) Pin

[email protected] Bar

[email protected] 40%

[email protected] 60%

[email protected]%

[email protected] 90%

[email protected] Max Effort

[email protected] Max Effort

Accessary:

100 Banded Good Mornings

WOD: For Time

500m Row

25 KB Swings [70/53]

400m Row

20 KB Swings

300m Row

15 KB Swings

200m Row

10 KB Swings

100m Row

5 KB Swings


1 2 3 4 5 6 22