10-22-19 WOD

10 Minute EMOM: 1 Thruster @ 85-90% of 1RM *Shoot for 85-90% for all 10 reps here. Should be heavy but doable for you. Focus on the drive at the top of the rep each time! With the thruster we want to have as little “wasted energy” as possible so when you jump to drive

10-21-19 WOD

Power Clean + Low Hang Power Clean 6 x 1 @ 75% of 1RM Rest no more than 1:30 between sets *Do this without dropping the bar between reps. The low hang position should be done right below the knee cap. Work on keeping tension as you lower down the bar through the pull. Work

10-17-19 WOD

8 Minute AMRAP: 15/10 cal bike 5 Power Snatch (115/75#) Rest 4 Minutes 8 Minute AMRAP: 200/150m Row 30 Double Unders *Treat this workout however you want depending on what your plans for the Open workout is. If you just want to move around, great, and if you want to make this a hard workout,

10-15-19 WOD

Front Squats 1-1-1-1-1-1-1-1-1-1 (10 Singles) *Looking for something decently heavy for the day that you can keep it together and repeat for 10 total reps. Do these every minute on the minute. THEN For Time: 9-6-3-6-9 Muscle Ups Double Dumbbell Front Squat (50/35#) Burpee Box Jump Overs (24/20”) Time Cap = 15 Minutes *You can

10-14-19 WOD

Close Grip Bench Press 5-5-5-5-5 *Work at the same weight for all 5 sets. Close grip will help build strength to translate for the OVERHEAD PRESS portion of the Thruster. Make sure to load up the triceps, back, and shoulders in the press. Do 7-15 Inverted Rows after each set of bench press! THEN For

10-10-19 WOD

2 Power Snatch 1 x 2 @ 65% of 1RM 1 x 2 @ 65% of 1RM 1 x 2 @ 70% of 1RM 1 x 2 @ 70% of 1RM 1 x 2 @ 75% of 1RM *This is a power snatch, drop the bar, power snatch, drop the bar, rest :30, power snatch,

10-9-19 WOD

Strict Press 5 x 3 @ 75% of 1RM *Do 6-8 strict pull ups after each set. You can attach weight or use a band as needed. The strict press should all be at the same weight for the 5 x 3. Get 3-4 warm up sets to start. THEN 20 Minute AMRAP: 16/13 Calorie

10-8-19 WOD

Deadlift 6 x 8 @ 55% of 1RM 55-60% for these working on technique Dumbbell Bench Press 12-12-12-12-12-12 *Go as heavy as possible for these but keep them unbroken. Do a set after each set of deadlifts. THEN 20 Minute AMRAP: 800m Row 5 Rounds: 5 Strict Pull Ups 10 Push Ups 15 Air Squats

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