A. Strength

4 sets of

Push Press x 8-10 (barbell or DB)

rest 45 sec

Single-Leg Hip Bridgex 8-10 @ 3011

rest 45 sec

Partner Leg Tosses x 15-20

rest 45 sec

B. Conditioning

4 sets of

Row 250M

Run 200M

rest 2 min

Athlete WOD

A. Strength

5 sets of

Push Press x 5

rest 2-3 min

B. Conditioning

for time

225/155lb Deadlift x 15

20/14lb WBS x 30

Deadlift x 12

WBS x 24

Deadlift x 9

WBS x 18

Power Athlete

rest day

A. Strength

4 sets of

Deadlift x 6-8 reps @ 30×1

rest 30 sec

DB Bench Press x 8-10 reps @ 20×1

rest 30 sec

Hollow Rocks x 20-30 sec

rest 30 sec

B. Conditioning

4 min AMRAP

32/24kg KBS x 10

Pull-Ups x 10

rest 4 min, then…..

4 min AMRAP

24/20″ Box Jump x 10

H-R Push-Ups x 10

Athlete WOD

A. Strength

5 sets

Cleans x 1.1.1 (rest 10 sec between singles)

rest 2-3 min between sets

B. Conditioning

same as fitness

Power Athlete WOD

7 rounds

3 Deadlifts

3 Hang Power CLean

* every time you let go of the bar during a round, you will earn 5 burpees

*rest between rounds as needed

* work up to as heavy a weight as possible

Skills Testing

Athlete WOD

A. Strength

4 Sets

Front Rack Barbell Alternating Reverse Lunges x 8-10/leg @ 20×1

rest 60 sec

Weighted Pull-Ups x 8-10

rest 60 sec

B. Conditioning

Every Min on the Min for 10 min

10 Thrusters 95/65

5 Burpees

Power Athlete WOD

“Crushing Helen”

8 Rounds For Time

100yd Sprint

8 KBS- 2 pood

5 Plyo Push-Ups- 1 hand on a 45# plate

Crossfit Competition Training

Snatch

Power Athlete & Crossfit Comp Training

testing

A. Strength

3 sets of:

Single-Am DB Press x 6-8/arm

rest 45 sec

Romanian Deadlift x 6-8 @ 30×1

rest 45 sec

Side Planks x 30-45 sec/side

B. Conditioning

15 min AMRAP, Partners alternate whole rounds of:

3 Man-Makers

6 Burpees

9 Box Jumps

Athlete WOD

A. Strength

4 sets of:

Single-Arm DB Press x 4-6/arm

rest 90 sec

Romanian DL x 6-8 @ 30×1

rest 90 sec

B. Conditioning

15 min AMRAP, partners alternate whole rounds

3 Man-Makers

6 Burpees

9 Box Jumps 24/20″

Power Athlete WOD

Rest Day

Crossfit Competition Training

CTB Pull-ups, OHS, Burpees, Thrusters, Double-Unders

Stephen Putbrese Snatch PR - 100Kg

A. Strength

4 sets of:

Goblet Squats x 8-10 @ 3111

rest 30 sec

Half Turkish Get-Up x 8-10 reps per arm (hips remain on floor)

rest 30 sec

Ring Row x 10-12 @ 2111

rest 30 sec

B. Conditioning

4 Rounds for time of:

Walking Lunges x 20

Toes To Bar x 15

Athlete WOD

A. Strength

5 sets of:

Back Squat x 2-4 reps

rest 2-3 minutes

B. Conditioning

4 Rounds for time of:

55/35 Walking Lunges x 20 steps

Toes To Bar x 15

Power Athlete WOD

A. SWOD

Bench 3×5

B. DWOD

6 Rounds

3 Front Squats @ 75% 1RM

20yd Flying Start

rest 120 sec between rounds

Fitness WOD

A. Strength

5 sets

Kettlebell Swings x 20

rest 45 sec

Diamond Push-Ups x 8-10 @ 2011

rest 45 sec

Jump Rope x 30-45 sec

rest 45 sec

B. Conditioning

For Time:

1K Row

Athlete WOD

A. Strength

6 sets

Snatch + Hang Snatch

rest 2min

B. Conditioning

5 Rounds For Time

95/65lb Hang Power Snatch x 10

Double-Unders x 30

Power Athlete WOD

rest day

Crossfit Competition Training

HS walk, skin the cat, pistols, deadlift, burpees, rowing

Fitness WOD

A. Strength

3 sets of:

Bench Press x 8-10 @ 20×1

rest 45 sec

Russian Step-Ups x 10 per leg

rest 45 sec

Supine Leg Lowering x 10-15 @ 3011

rest 45 sec

B. Conditioning

5 Rounds for time of:

Hand-Release Push-Ups x 10

Kettlebell Swings x 20

200M run or 250M Row

Athlete WOD

A. Strength

4 sets of:

Bench Press x 4-6 @ 20×1

rest 90 sec

Strict Pull-Ups x max reps

rest 90 sec

B. Conditioning

5 Rounds for time of:

H-R Push-Ups x 10

KBS x 20 (24/16kg)

200M Run or 250M Row

Power Athlete WOD
A. SWOD

Deadlift 5Rm

B. DWOD

3 x 500M Row Sprints

rest 5 min between efforts

Crossfit Competition Training

L-Sits, Double-Unders, KBS, TTB, Ring Dips, Muscle-Ups

Fitness WOD

Rest Day OR complete Athlete WOD

Athlete WOD

5 Rounds

500M Row or 600M Run

25 Wallball Shots 14/20#

rest 3 min between rounds

Power Athlete WOD

A. SWOD
Squat 3×5

B. DWOD
5 Rounds

1 Power Clean @ 185 lbs

1 Strict Chin-up

3 Power Cleans @ 185lbs

3 Strict Chin-ups

Max Rep Power Cleans @ 185lbs

Max Rep Chin-Ups

Rest 90 sec between rounds

*Post max rep PC & Chin-ups from each round*

Crossfit Competition Training

pull-ups, GHD sit-ups, burpees, thrusters, power cleans

Fitness & Athlete WOD

A. Strength

4 Sets:

Turkish Get-Ups x 3/arm

Rest 90 sec

L-Sit Tuck to Extension x 7-10 (hold tuck 2-5 sec & ext 2-5sec)

Rest 90 sec

B. Conditioning

(Fitness)

Every Minute on the Minute for 10 minutes

10 Alternating Reverse Lunges

10 Sit-Ups

(Athlete)

Every Minute on teh Minute for 10 Minutes

DB Ground to Overhead x 5

Max rep Double-Unders

Power Athlete WOD

8 Prowler Suicides

Prowler push 25yds

You have 60 sec to walk the prowler back to the starting line.