Workout of the Day


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Wednesday 7/29

Posted on July 29, 2015 at 12:10 AM Comments comments (0)


WOD:

Back squat

5x3@85-90% of 3 RM from Friday


then


20-15-10-5

Deadlift 225/185

Single-arm KB push press 53/35

Run 300 m

*Do 20 each arm, 15 each arm, etc. Switch hands as needed within sets.



Competitors:


 

POWER SNATCH

4x3 at 75% of 1RM Snatch. Keep the weight consistent across the work sets. Target 10# increase / week if work sets are above 100kg Target 5# increase / week if work sets are below 100kg


CLEAN

4x3 at 70% of 1RM CJ. Keep the weight consistent across the work sets. Target 10# increase / week if work sets are above 110kg Target 5# increase / week if work sets are below 110kg


BACK SQUAT

4x6 at 65% of 1RM Back Squat. Keep the weight the same across all the sets. Target 10# increase / week if work sets are above 150kg Target 5# increase / week if work sets are below 150kg


Conditioning –

Assault Bike

10 Rounds 30 seconds HARD 30 seconds REST


Rest as needed then,


 

5 min AMRAP

12 Push Press (135/95)

50 DU

Rest 3 min

5 min AMRAP

6 Push press (185/115)

50 DU



Weightlifting:


Hang snatch (from knee)

OTM 12 minutes: 1@ 75%+


 

Hang clean and jerk

8x(1+2)@80%


 

Snatch RDL

4x8@75% of snatch


 

Pull-up

4x8

 


 


Tuesday 7/28

Posted on July 27, 2015 at 10:55 PM Comments comments (0)


WOD:

Bench press

-Work up to a 3 RM


then


6 rounds:

5 Weighted push-ups

5 Ring pull-ups

10 Ab wheel roll-outs

15 KB Swings



Competitors:

4x2 at 75% of your 1RM Front Squat. Control the decent, pause for 3 seconds and explode up. Target 10# increase / week if work sets are above 120kg Target 5# increase / week if work sets are below 120kg

SNATCH GRIP DEADLIFT

4x3 at 100% of 1RM Snatch. Target 10# increase / week if work sets are above 100kg Target 5# increase / week if work sets are below 100kg

Conditioning –

For time:

“Barbara”

5 Rounds

20 pull ups

30 push ups

40 sit-ups

50 squats

Rest 3 min between rounds, record time for each round

 



Weightlifting:


 

Back squat

4x5 (+5-10)


 

OH Squat

5x2@90% of snatch


 

Snatch deadlift

5x3@105%


 

Box jump

5x3

 


Monday 7/27

Posted on July 26, 2015 at 10:45 PM Comments comments (0)


WOD:

Practice kipping progressions for TTB


Overhead squat

-Work up gradually to a heavy single


then

 

Front Rack Walking Lunge (135/95...scale weight as needed)

2-4-6-8-10-12-14

Toes to bar

14-12-10-8-6-4-2

 



Competitors:

 

CLEAN + 2 FRONT SQUAT

4x1 at 70% of 1RM CJ. Keep the weight the same across all the sets. Target 10# increase / week if work sets are above 110kg Target 5# increase / week if work sets are below 110kg

BACK SQUAT

3x8 at 60% of your 1RM Back Squat. Keep the weight the same across all the sets. Target 10# increase / week if work sets are above 150kg Target 5# increase / week if work sets are below 150kg

BEHIND THE NECK SNATCH GRIP PUSH PRESS (Hold for 3 seconds at the top of every rep)

4x4 at 50% of your 1RM Snatch. Target 20# increase / week if work sets are above 100kg Target 10# increase / week if work sets are below 100kg

Conditioning –

For time:

2000m row

Rest as needed then,

For Time:

Front Rack Walking Lunge (135/95)

2-4-6-8-10-12-14

TTB

14-12-10-8-6-4-2



Weightlifting:

No Hook No Foot snatch

6x2@70%


 

Clean deadlift + clean + jerk

8x1@80%


 

Clean RDL

4x8@75% of clean


 

Bent-over row

4x8

 


 


Friday 7/24

Posted on July 24, 2015 at 12:15 AM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00


Sunday: 

No open gym today.  Sorry guys!  We will be moving in the next few weeks.  Anyone who would like to help should come to the new location (1019 Market Street) Sunday at 11:30.  We can use all the help we can get!  Thanks!



Friday's WOD:


Back squat

3 RM


Weighted pull-up

1 RM


"Grace"

30 Clean and jerks for time

135/95


Competitors:


Snatch – work up to heavy single @ 90%, then 2x3 @ 30# less than what you did for 90% - target a 5# increase each week


Front Squat 4x3 @ 60% of 1 RM – target a 10# increase each week


Barbell Step ups 4x8 (8 each leg, alternating) @ 50% of 1 RM Clean and Jerk – target a 5# increase each week


 

 

 

 

Conditioning –

For Time:

“Diane”

21-15- 9

Deadlift (225/135)

HSPU

 


Thursday 7/23

Posted on July 22, 2015 at 11:55 PM Comments comments (0)


Open gym

7-11 am

2-8 pm


Community WOD @ 6 pm...bring a friend!  It's free!

Strongman @ 7 pm


Weightlifting:

Back squat

5x3@85%


 

Clean deadlift

4x5@105%


 

Snatch PP + OHS

4x(1+3)@85%


 

4 rounds:

5 ring dips

5 L-pull-ups

12 ab wheel roll outs


Wednesday 7/22

Posted on July 21, 2015 at 11:20 PM Comments comments (0)


WOD:

OTM 15 minutes:

1 Hang Snatch @ 75%+

*Work up in weight as positions and technique allow.  If you are new to snatching, keep it light and do 2 reps per minute.


For time:

 

20-15-10-5

Burpee Pull-up

Box jump



 

 

RDL

4x5 (+5-10 lbs)

 




Competitors:

Snatch Pull + Power Snatch + Hang Snatch 5x1 @ 60% 1 RM - target a 5# increase each week


Back Squat 1x5 @ 70% of 1 RM, then 3 drop sets of 5 reps 20# less than your 70% - target a 10# increase each week


Conditioning –

Start @ 65% of your 1RM C&J and add 20# every 2 min until failure. For example if your 1RM C&J is 225# you’ll start with 115# and increase to 135#, 155#, 175, etc. until failure. You have the whole 2 min to complete the rep.

 



Weightlifting:

Snatch

6x2@85%


 

Clean and jerk

6x(2+1)@85%


 

Snatch pull

4x3@100%

(5 sec descent)


 

Bent-over row

4x5

 


Tuesday 7/21

Posted on July 20, 2015 at 10:35 PM Comments comments (0)


WOD:

Bench press

4x5 @ 5-10 lbs over last week


then


10-9-8-7-6-5-4-3-2-1

Ring Dip

Inverted Row

Hollow rock


8 rounds of 20 seconds on / 10 seconds off

Assault bike



Competitors:

Power Clean 5x1 @ 70% of 1 RM Clean and Jerk – target a 5# increase each week if work sets are below 100kg, target a 10# increase if work sets are above 100kg.


Jerk (from rack) 4x2 @ 80% of 1 RM Clean and Jerk – target a 5# increase if work sets are below 100kg, target a 10# increase if work sets are above 100kg.


Front Squat 4x2 @ 80% of 1 RM Front Squat – target 5# increase if work sets are below 100kg, target a 10# increase if work sets are above 100kg.


Conditioning –

For time:

Thruster (135/95)

20-14-10

Ring Muscle Up

10-7-5 (ladies 8/6/4)

Scale to CTB pull ups with same reps as thruster



Weightlifting:

Muscle snatch

5x3@~60%


 

Back squat

4x5@80%


 

Snatch deadlift

4x5@105%


 

 

4 rounds:

8 HSPU

8 Pull-ups

 


 


Monday 7/20

Posted on July 19, 2015 at 10:20 PM Comments comments (0)


WOD:

Front squat

5x3@ (+5-10 lbs over last week)



then


10 RFT:

5 Deadlifts @275/185

10 Wall balls



Competitors:

No Hook No Feet Snatch 5x1 @ 70% 1 RM – target a 5# increase each week


Clean from Blocks 4x2 @ 70% 1 RM Clean & Jerk – target a 5# increase each week


Back Squat 4x3 @ 80% of 1 RM – target a 10# increase each week


Conditioning –

For Time:

400m run

30 KBS – American (70/53)

200m run

30 Sumo Deadlift High Pull (95/65)

400m run

20 KBS

200m run

20 SDHP

400m run

10 KBS

200m run

10 SDHP

400m sprint

 


 


Weightlifting:


Snatch

5x3@80%


 

Clean and jerk

5x(3+1)@80%


 

Clean Pull

4x3@100%

(5 sec descent)


 

Bent over row

4x8

 


Friday 7/17

Posted on July 17, 2015 at 12:40 AM Comments comments (0)


Saturday:

Open gym 9-12; WOD @ 10:00


Sunday:

Open gym 11-1


Friday's WOD:

Hang snatch (from knee)

10x2@75%+ (Work up to a heavy double as form allows)


then


15 minute AMRAP:

6 Ring dips

8 KB Snatches each arm (Scale with single-arm swings) 24/35

10 Box jumps 20/24







Competition:

Snatch – work up to heavy single @ 90%, then 2x3 @ 30# less than what you did for 90% - target a 5# increase each week

Front Squat 4x3 @ 60% of 1 RM – target a 10# increase each week

Barbell Step ups 4x8 (8 each leg, alternating) @ 50% of 1 RM Clean and Jerk – target a 5# increase each week

Conditioning –

For time:

21-15-9

Power Snatch (135/95) – scale to weight that you can keep good form throughout workout.

CTB Pull ups


Weightlifting:

Friday - rest day

 


Thursday 7/16

Posted on July 16, 2015 at 12:30 AM Comments comments (0)


Open gym

7-11 am

2-8 pm


Community WOD @ 6 pm

Strongman @ 7 pm


Weightlifting:

Back squat

5x3@83%


 

Clean deadlift

4x5@100%


 

Snatch PP + OHS

4x(1+3)@83%


 

4 rounds:

5 ring dips

5 pull-ups

10 GHD extensions

 



Wednesday 7/15

Posted on July 14, 2015 at 11:30 PM Comments comments (0)


WOD:


Back squat

4x5@85-90% of heaviest set of 5 from last week; focus on good position and speed



 

OTM 15 minutes:

1 Power clean

2 Front Squats

4 Burpees

*Use ~75% of clean



Competition:



Snatch Pull + Power Snatch + Hang Snatch 5x1 @ 60% 1 RM - target a 5# increase each week


Back Squat 1x5 @ 70% of 1 RM, then 3 drop sets of 5 reps 20# less than your 70% - target a 10# increase each week



EMOM 15

1 Power Clean 225/135 or 75% of best clean

2 Front Squat 225/ 135 or 75% of best clean

4 Bar Facing Burpees

*PERFORM 1 POWER CLEAN + 2 FS + 4 BAR FACING BURPEES WITHIN THE MIN. DO NOT GO OVER 225# OR 135#!

 



Weightlifting:

 

Snatch

6x2@83%


 

Clean and jerk

6x(2+1)@83%


 

Snatch pull

4x3@95%

(5 sec descent)


 

Bent-over row

4x5

 


 


Tuesday 7/14

Posted on July 13, 2015 at 11:45 PM Comments comments (0)


WOD:

Bench press

4x5@85% of 5 RM



 

OTM 20 min.:

Odd: 2-5 L pull-ups

Even: 2-5 HS push ups

*Scale the number based on your ability level.  Avoid reaching failure.


 

Farmer’s carry

2 x 300 m

Rest as needed between sets.  Set the weight down as few times as possible within each set.  Use a weight that challenges you, but allows you to only make  a few stops per set.



Competitors:


Power Clean 5x1 @ 70% of 1 RM Clean and Jerk – target a 5# increase each week if work sets are below 100kg, target a 10# increase if work sets are above 100kg.


Jerk (from rack) 4x2 @ 80% of 1 RM Clean and Jerk – target a 5# increase if work sets are below 100kg, target a 10# increase if work sets are above 100kg.


Front Squat 4x2 @ 80% of 1 RM Front Squat – target 5# increase if work sets are below 100kg, target a 10# increase if work sets are above 100kg.


Conditioning –

For time:

100 TTB

*every time you come off the bar run 200m

5 min continuous work:

Sled push 100 ft. (sled + 135/90)

Shuttle sprint 200 ft. (Run back to starting point, touch ground with hand and return to sled)



Weightlifting:

Hang Muscle snatch (from knee)

5x3@~60%


 

Back squat

4x5@78%


 

Snatch deadlift

4x5@100%


 

 

4 rounds:

5 Ring dips

5 Pull-ups

10 KB Swings (heavy)

 


 


 



Monday 7/13

Posted on July 12, 2015 at 11:30 PM Comments comments (0)


WOD:

Front squat

5x3@90% of heaviest set of 3 from last Monday


RDL

4x5 (add 10 lbs from last Monday or use ~70% of clean)


then


10 rounds for time:

2 Snatch high pulls

3 Hang Power snatches

5 Toes to bar

Rest 30 seconds

*Use ~70% of heavy single snatch from Friday



Competitors:

Strength –

No Hook No Feet Snatch 5x1 @ 70% 1 RM – target a 5# increase each week


Clean from Blocks 4x2 @ 70% 1 RM Clean & Jerk – target a 5# increase each week


Back Squat 4x3 @ 80% of 1 RM – target a 10# increase each week


Conditioning –

AMRAP 20 Min

5 KBS (70/53) – American Style

10 Box Jumps (24/20)

15 Push ups

 


Weightlifting:


Snatch

5x3@78%


 

Clean and jerk

5x(3+1)@78%


 

Clean Pull

4x3@95%

(5 sec descent)


 

Bent over row

4x8

 



Friday 7/9

Posted on July 9, 2015 at 11:05 PM Comments comments (0)


Saturday:

Open gym:  9-12

WOD @ 10:00

Strength @ 11:00


Sunday:

Open gym 11-1


The new location is coming along!  There is still some painting, building, and cleaning to do!  Come join us this Sunday from 11-5 at 1019 Market Street if you would like to help!  It is much appreciated!



Friday's WOD:

Snatch

-Work up to a heavy single;

*If you are still learning the snatch, keep it light and get lots of practice!


then


15 Min AMRAP:

Run 300 m

Max Rep Pull-Ups (any style)

*Your score is the total number of pull-ups completed.  Scale with banded pull-ups.


Competition:

Snatch – work up to heavy single @ 90%, then 2x3 @ 30# less than what you did for 90% - target a 5# increase each week


then


Front Squat 4x3 @ 60% of 1 RM – target a 10# increase each week


Barbell Step ups 4x8 (8 each leg, alternating) @ 50% of 1 RM Clean and Jerk – target a 5# increase each week


Conditioning –

5 rounds, 1 min at each station, no rest between

Assault Air Bike (cals)

Burpee

Row (cals)


Weightlifting:

Friday - Rest day!

 



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