EMOM 8
1 hang power snatch
1 power snatch
Ascending
GP WOD:
AMRAP 10
30 Lateral bar hops
15 Power Snatches 65/45#
OP WOD:
11.1/14.1
AMRAP 10
30 Double unders
15 Power Snatches 75/55#
OPEN ++
Row 60 Calories
EMOM 8
1 hang power snatch
1 power snatch
Ascending
GP WOD:
AMRAP 10
30 Lateral bar hops
15 Power Snatches 65/45#
OP WOD:
11.1/14.1
AMRAP 10
30 Double unders
15 Power Snatches 75/55#
OPEN ++
Row 60 Calories
Bench Press Week 3
Wendler 1’s
5 Reps @ 40% of 90% 1RM
5 Reps @ 50% of 90% 1RM
3 Reps @ 60% of 90% 1RM
5 Reps @ 75% of 90% 1RM
3 Reps @ 85% of 90% 1RM
1+ Reps @ 95% of 90% 1RM
* You must get more that 1 Rep on the final set
then
20 RM Bench Press
GP WOD:
2x max pull-ups, your set ends when you drop from the bar
1 min rest between sets
then
2x max box step ups in 1 minute,
rest 1 minute between sets
OP WOD:
2x max C2B pull-ups, your set ends when you drop from the bar
1 min rest between sets
then
2x max pistols in 1 minute,
rest 1 minute between sets
then
50 Burpees to target
There are no 6 or 7 am Classes today. The first class will be at Noon.
Deadlift Week 3
Wendler 1’s
5 Reps @ 40% of 90% 1RM
5 Reps @ 50% of 90% 1RM
3 Reps @ 60% of 90% 1RM
5 Reps @ 75% of 90% 1RM
3 Reps @ 85% of 90% 1RM
1+ Reps @ 95% of 90% 1RM
* You must get more that 1 Rep on the final set
GP WOD:
AMRAP 10
5 Shoulder to OH 95/65#
10 Deadlifts 95/65#
15 Box jumps 24/20″
OP WOD:
CrossFit Games Open WOD 13.2
AMRAP 10
5 Shoulder to OH 115/75#
10 Deadlifts 115/75#
15 Box jumps 24/20″
Did you sign up for the Open? Choose CrossFit Gantry as your Affiliate.
GP WOD:
Team “Coe”
10 rounds of:
10 thrusters 95/65#
10 ring push-ups
teams of 2, alternate rounds”
OP WOD:
“Coe”
10 rounds of:
10 thrusters 95/65 #
10 ring push-ups
Are you ready for the Open? Register on the CrossFit Games website.
Press Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM
*On the final set you MUST get MORE THAN 3 reps
GP WOD:
7x 8 ring rows
AMRAP 9
10 Dumbbell snatch 45/25#
10 burpee box jumps 24/20″
OP WOD:
7x 8 C2B pull-ups rest :45 seconds between sets
AMRAP 9
10 Dumbbell snatch 45/25#
10 burpee box over 24/20″
Back Squat Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM
*On the final set you MUST get MORE THAN 3 reps
GP WOD
10 Russian Kettlebell swings 53/36#
10-9-8-…..1 Push ups
*Each round begins with 10 KB swings
OP WOD
15 Russian Kettlebell swings 72/53#
10-9-8-…..1 Hand release push ups
*Each round begins with 15 KB swings
Coach Burgener Explains the Burgener Warm-up
EMOM for 8 minutes:
1 clean and split jerk
ascending load
GP WOD:
50 Walking lunges
40 Wallballs 20/14 # 10/9′
30 Toes to bar
20 Hand-release push-up
10 Ring dips
OP WOD:
50 Walking lunges with OH plate 45/25#
40 Wallballs 20/14 # 10/9′
30 Toes to bar
20 Handstand push ups
10 Muscle-ups
Registration for the CrossFit open is one day away. You can find out everything you need to know about competing on the CrossFit Games site.
Bench Press Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM
*On the final set you MUST get MORE THAN 3 reps
GP WOD
21-15-9
Power Snatch 75/55#
Pull-ups
OP WOD:
21 Power Snatch 95/65#
21 Burpees
21 Pull-ups
15 Overhead Squats 95/65#
15 Burpees
15 Pull-ups
9 Squat Snatch 95/65#
9 Burpees
9 Pull-ups
Nice purple Nano’s
Deadlift Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM
*On the final set you MUST get MORE THAN 3 reps
GP WOD:
10 minutes of pull-up work or ring rows
then
3 rounds for time:
1 minute doubles unders
12 KB SDLHP 72/53#
OP WOD:
7x 8 C2B pull-ups rest 1 minute between sets
then
3 rounds for time:
40 doubles unders
12 SDLHP 95/65#
GP WOD:
Team of 2:
as a team accumulate the following:
100 KB swings 53/36#
50 Toes to bar
5000/3000 lbs ground to overhead
OP WOD:
Team of 2:
as a team accumulate the following:
100 KB swings 72/53#
100 Toes to bar
7000/5000 lbs ground to overhead