Weekly Workouts

Monday

WOD
AC Retesting (June 24, 2019)
For Time
30 Burpees
30 Bar Facing Burpees
30 Burpee Box Jumps

Athletes focus on pacing and have enough in the tank to finish strong.

Rest 5 Minutes

Skills: OH Squat 2 Rep Max

20 Minutes to Find a 2 Rep Max

Rest 2-3 Minutes between heavy sets.  Coaches and athletes focus on core/shoulder stability throughout the lift.


Tuesday

Skills
Power Clean EMOM 10
Performance 3@80%
RX: 3@70%
Fitness: Build in Weight to Moderate

WOD
6 Rounds or AMRAP 20 RX and Fitness
50 Double Under or Singles
5 Pull Ups/Ring Rows
10 Push Ups or Hand Release
20 Walking Lunges (Bodyweight)

Performance WOD AMRAP 20
100 Double Unders
5 HSPU
10 C2B
20 Single Arm DBELL Overhead Walking Lunge 45/25 


Wednesday

WOD
AC Retesting (6/25/19)
A. 2000 M Row For Time
B. 1.5 Mile Run
C. 125/100 Calorie Assault Bike


Thursday

Skills
Shoulder and Pull Up Development 12-14 Minutes
5x5 DBELL Bench (2-Bells)
5x5/5 Bulgarian Split Squats Front Racked Barbell 95/65, 75/45, Barbell
5x10 PVC Lat Pull Downs

Grunt Work
2 Rounds
20/20 DBELL Push Press (Athletes Choice but unbroken is preferred)
Down and Back Lunge LOR DBELL (1-Arm) OH Lunge (Athletes choice)

Rest 3 Minutes

3 Rounds
10/8/6 Descending Reps DOUBLE DBELL Bicep Curl (Athletes choice unbroken)
20/15/10 Descending Reps of GHDSU or Barbell Sit Up or Hollow Rocks
30-Calorie Row/Ski/Bike (Alternate)


Friday

Skills
Power Clean Instruction 10 Minutes

WOD
“Hotshots 19” (Performance: Individual Everyone Else Optional Partner) 35 Minutes
6 Rounds for Time
30 Air Squats
19 Power Cleans 135/95, 115/75, 95/55 or KBELL Swings
7 Strict Pull Ups
400 M Run

http://media.crossfit.com/awset/CrossFit_HotShots_Coping_Gary2_521685ad3759b_SD.mp4

 

CrossFit Wilsonville