burpees Archives | CrossFit Old 4th Ward

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Strength

Box back squat: 10 x 3 @ 60% 
Rest 30 seconds between sets

Accessory

Mobility: squat mobility

WOD

“Dirty 30” for time: 
30 front squats [50% BW][35% FS]
30 deadlifts [50% BW]
30 burpees
30 toes to bar
30 power cleans [50% BW]
30 shoulder to overhead [50% BW]
30 GHD sit ups
30 back squat [50% BW]
30 pull ups

 

Strength

Sots press: 1 rep max

Accessory 

Skill: Ring work

OR

Work: 50 GHD sit ups (heavy as possible)

WOD

For time:
10 Muscle Ups
20 HSPU
30 Hang Power Cleans [135/95][55%]
40 Shoulder to Overhead [135/95][55% Jerk]
50 Pull Ups
60 Burpees
70 Deadlifts [135/95][40%]
80 Russian KB Swings [70/53]
90 Double Unders
100m Bear Crawl

Strength

1 rep max front squat:

10 @ bar

6 @ 40%

4 @ 60%

2 @ 80%

1 @ ++

1 @ ++

Accessory 

50-100 banded goodmornings

50-100 GHD sit ups (sub toes to bar)

WOD

10 min EMOM (every min on the min):

Even – 5 thrusters 135/95

Odd – :30 over the bar burpees