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-
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1-18-12 Thruster Ladder & Skills Training Workout
WOD: Thruster Ladder
Thrusters (Cleaned bar into position): 1x5x135, 1x5x185, 1x5x185, 1x5x185, 1x5x185, 1x5x185, 1x3x205, 1x2x225, 1x1x235
In between each Thruster set, I worked on DUs and SUs
Other skills work: Toes to bar and OH Squats
Note: Need to always warm u wit fron tsquats before I do OH Squats
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Wallball & Double Unders Workout
For time
Wallball 20# 40-30-20-10
Double Unders 10-20-30-40
Run 200m -
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Clean and jerk, pull ups Workout
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Open WOD 12.2 - Snatch it UP Workout
CrossFit Open Games WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch 45 lbs
30 Snatch 75 lbs
30 Snatch 100 lbs
Max Rep Snatch 120 lbsTotal snatches: 35
75lbs is definitely a PR for me. I haven't done the snatch too often but thankfully went to a couple of Caleb's classes. 45 was probably my prior PR.
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3-15-11 WOD Max HSPU, Max Strict Pull Pull-ups, SDHP, Thrusters, Workout
3 rounds
Max HSPU
(I used two green bands here.... and did 10, 11, 13)
Max Strict Pull-up
(No band used... 3, 2, 2)
Rest up to 1 minute between each exercise and rounds
Count total reps. Scale as needed. (Total reps= 41)Then
10 min AMRAP
5 SDHP 95/65
5 ThrusterThis AMRAP.........sucked. My shoulders were so dead already and I hate thrusters the way it is. I have got to get better at these!
I was glad to see that I could still do strict pullups though. My goal is 5! -