Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Hang Loose Workout
Pre-Wod
1RM Deadlift
5x 75% (195)
3x 85% (225)
1+ 95% (245)
2 box jumps between setsWOD for time:
10 power cleans (185/115#) - 135
400 m run
20 HSPU
400 m run
10 power cleans -
Oly Cycle - Snatch Week 1 Workout
Trying something new...
Using wendler 5/3/1 weight %s (with true max not 90%)
2 reps EMOM for 5 minutes @ 120
Rest 5 min
1 rep EMOM for 5 minutes @ 140
Rest 5
1 rep EVERY TWO minutes for a total of 10 minutes @ 155
Continue 1 rep EMOM for 5 minutes (made all 5)
Then 1 rep every 0:45 till failure (only made one) -
Snatch Combo Strength
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets. Try to exceed last week’s loads. -
Clean + Front Squat + Jerk Strength
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J -
-
400m run, 50 air squats, 50 box jumps Workout
4 rounds
400m run
50 air squats
then...
*clock stops after 50 box jumps -
Flurry Workout
Pre-WOD:
Power Cleans - Increase Load Each Round
3-2-1; 3-2-1; 3-2-1
155#,165#,175#; 165#, 175#, 185#; 175#,185#,195#WOD:
- 5 HSPU OTMEM for 5 Minutes
3 RFT:
-10 CTB Pull Ups
-30 II Unders (3:1) singlesPost-WOD: Start of Crossfitmas!
Farmers Carry (70#/53#)
Completed 7 complete down and back for Farmers Carry. -
04-19-11 WOD Box Jumps, OHS, Dips Workout
5 rounds
30 Box Jumps 20in
20 Overhead Squats 95/65
10 Dips
Only did 30lbs ohs. They scare me and my core is super weak. 16 in box jumps. Jumped all but the last round and blue band dips.
-
Lucky Dip Workout
3 rounds for time
25 x hang clean @ 20kg (RX weight = 30kg)
75 x dips
100 x single skips -