7-24-19 WOD

Tempo Back Squat 1×3 @ 70% of 1RM 1×3 @ 75% of 1RM 1×3 @ 80% of 1RM 1×10 @ 60% of 1RM *These are TEMPO squats. 3 seconds on the way down. Speed on the way up. The focus is building some time under tension today in a good position. After your last set

7-23-19 WOD

4 Minute Row 4 Minute Bike 4 Minute Burpees 2 Minute Rest 3 Minute Row 3 Minute Bike 3 Minute Burpees 2 Minute Rest 2 Minute Row 2 Minute Bike 2 Minute Burpees 2 Minute Rest 1 Minute Row 1 Minute Bike 1 Minute Burpees

7-22-19 WOD

“Strict Lynne” 5 Rounds of Max Reps: Bench Press (1x Bodyweight/ .75x Bodyweight) Strict Pull Ups *This workout is not for time. Try to start a new around every 5-6 minutes. This workout should take a good 25 minutes. If you are doing true max effort sets, you will need the rest. Pick a weight

7-19-19 WOD

Deadlift 10-10-10-3-3-3 *These are all SINGLES! Meaning guide the bar down from the top each set but then relax and regain tension before you go for the next lift. You should not stand up or drop the bar between reps. Do 3 sets of 10 as warm up sets. The 3rd set of 10 should

7-18-19 WOD

5 Rounds for Time: 500m Run 500m Row 1:30 Rest * Waterfall the start. Work on holding a consistent pace. THEN Cash Out: 3 Sets for Quality: 15 Inverted Rows 30 Ab Mat Sit Ups

7-17-19 WOD

Muscle Snatch + Power Snatch 1-1-1-1 THEN Power Snatch 1-1-1 *Take the next 10 minutes to work up to a heavy single power snatch for the day. THEN 6 Minute EMOM: 1 Power Snatch *Do these at the weight you hit your heavy single for the day. Try to go 6 for 6. This should

7-16-19 WOD

Power Clean + 3 Split Jerk 1-1-1 *Work up to a heavy set for the day for this complex. Hit one top set and be done. Work on footwork, speed under the bar for the jerk, and your positioning! THEN Every 3 Minutes for 15 Minutes: 21/18 Calorie Row 15 Toes to Bar 9 Shoulder

7-15-19 WOD

Push press 3 x 1 @ 90% of 1RM THEN 6 Rounds for Time: 300/250m Row 8 Dumbbell Thrusters 7 Strict Pull Ups *Rest :30 after each round or alternate in a team of 3 on the row. Waterfall the start. There is no Rx Weight on the thrusters, but I want you to go

7-12-19 WOD

Tempo Overhead Squat 4×4 @ 45% of 1RM *The challenge today is TEMPO. Each rep to be 3 seconds into the bottom and 3 seconds on the way up. 6 Seconds total. Control each rep! Not heavy, but the tough part is the time under tension. This should really help you build good positions. THEN

7-11-19 WOD

Bench Press 5-5-3-3-1-1 *Work up in weight each set. Do 5 GOOD Strict Pull Ups after each set. You can do these weighted or banded. Should be 6 good sets of 5 here. THEN 5 Rounds for Time: 200m Run 25-20-15-10-5 Dumbbell Thrusters (50/35#) *No set of thrusters should be more than 2 sets! Pick

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