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Blog - CrossFit Reston/CrossFit Fairfax

W.O.D

For time:
1000M row / 10 (5) T2B / 15 (10)Wall Ball shots
750M row / 20 (10) T2B / 25 (15)WBS
500M row / 30 (20) T2B / 35 (25) WBS

WB Men: 20#(14#) 10'
WB Women: 14#(8#) 9'

Core - 3x10 deadbugs

BB skill work -
EMOM(3). 1 Hang Clean Pull + 1 Hang Power Clean + 1 Front Squat
EMOM(3). 1 Hang Clean Pull + 1 Hang Squat Clean
EMOM(3). 1 Clean Pull + 1 Squat Clean
5 Minutes. Heavy Single. Squat Clean

WOD - AMRAP(7) using 70% of top single
1 Squat Clean / 3 Hand Release Push Ups
2 Squat Clean / 6 Hand Release Push Ups
3 Squat Clean / 9 Hand Release Push Ups etc.

For time:
Cash in - 1000M row
Then, 4 rounds of:
- 15 (10) Power Snatches 75#/55# (65/35#)
- 30 (20) Air Squats
Cash out - 1000M row

Core - 3 max effort L-sits from pull up bar

BB Skill work - EMOM (8):
3 Power Cleans + 2 Front Squats + 1 Push Jerk

WOD - 12,9,6 RRFT of:
Ground to Overhead (last bar from EMOM)
BMU’s

Scaling for BMU are C2B, kipping pull ups, or banded pull ups

6RFT of:
8 HSPU's
12 (10) DL’s 185#/125# (95/65#)
16 (12) WB Shots 20#(14#) to 10’ - 14#(8#) to 9’

Core - 50 partner MB sit ups (each)

Skill - Ring dips.

WOD - AMRAP(14):
8/5 Ring Dips
10 KB Swings 70#/53# (35/22#)
25 DU's

Core - 2x15 GHD sit ups (<3 months do 2x10 at parallel only)

Skill -handstands.
If you have them do EMOM(10) of Strict HSPU's. Number of reps is up to athlete.

WOD - For time:
10 Bar Facing Burpees / 10 SDHP 75#/55#
15 Bar Facing Burpees / 15 SDHP
20 BFB / 20 SDHP
25 BFB / 25 SDHP

<3 months -
5 Bar Facing Burpees / 5 SDHP 65#/35#
10 Bar Facing Burpees / 10 SDHP
15 BFB / 15 SDHP
20 BFB / 20 SDHP

BB Strength - OHS. 5x8.
1 round every 3 minutes. From the floor

WOD - AMRAP(7):

8 Power Cleans 115#/75# (65/35#)
4 Front Squats
30 DU’s

Scaling for DU is 1/2 attempts or 60 seconds of practice

Post WOD - knee health. KB Front Rack Box Facing Step Ups (height off box just below knee cap) 2x12. Step up, then slow down (3-5sec) Do all on one leg then switch to other leg. Can be done with just body-weight as well.

WOD - AMRAP(20):
200M row
15 (10) KB Swings 53#/35# (35/22#)
15 (10) Box Jump Overs 24”/20" (shorter if needed)

Core - 3x15 weighted ABMAT sit ups

BB skill work - 4 Rounds of following Clean complex:
1 Hang Clean Pull
1 Hang Power Clean/Front Squat
1 Hang Squat Clean

1 Round every other minute.
Use this as a precursor to the WOD. This is not about going heavy

WOD - 5 RFT of:
15 (10) Hang Squat Cleans 135#/95# (65/35#)
30 (20) Push Ups
* courtesy of: CrossFit.com

Post WOD - Achilles Health. Ankle Dorsi-flexion. 2x12 R/L. Hold a DB to increase load if desired. 5 second lowering tempo per rep