GHF CrossFit Weekly WOD
MEMBERS - SCHEDULE YOUR WOD
Monday (8/20):
Conventional Deadlift
10 minutes to warm-up to 65% or find a challenging weight for 15 reps, use this time to give corrections as well.
Then, E2MOM for 10 minutes perform 10 reps
For Time
21-15-9
Clean Rx(115/85)
Chest to Bar Pull-ups
(10 Minute Time Cap)
Tuesday (8/21):
Weighted Chin-up
E2MOM for 16 Minutes
3-5 reps (add weight as needed to stay in target rep range)
Those without strict pull-ups should perform leg assisted negatives with the bar set at chest height when standing.
19 Minutes AMRAP
400 Meter Run
2 Rope Climbs
10 SA DB Hang Clean + Jerk Rx(50/35)
20 T2B
Wednesday (8/22)
Strict Press + V-ups
10 minutes to warm-up to 80% or a heavy set of 8. Then Alternating EMOM for 10 minutes perform 5 reps of Strict Press and 10 V-ups
3 Rounds For Time:
10 Thrusters Rx(95/65)
15 Burpee Box Jump Overs
200 Meter Run
(15 Minute Time Cap)
Thursday (8/23)
Double Under Skill Work
12 Minute EMOM
With Dubs:
Minute 1: Singles
Minute 2: 30 seconds of Dubs : Rest remaining 30 Seconds
Without Dubs:
Minute 1: Singles
Minute 2: 30 Seconds of Double Attempts : Rest remaining 30 Seconds
For Time:
Buy In: 400 Meter Run
100 Double Unders
50 Alt. DB Snatches Rx (50/35)
25 Pull-ups
80 Double Unders
40 Alt. DB Snatches
20 Pull-ups
60 Double Unders
30 Alt. DB Snatches
15 Chest to Bar
40 Double Unders
20 Alt. DB Snatches
10 Chest to Bar
20 Double Unders
10 Alt. DB Snatches
5 Bar Muscle-ups
Cash Out: 200 Meter Run
(23 Minute Cap)
Friday (8/24):
Above Knee Hang Clean
10 minutes of Clean Warm-Up
Then,
EMOM x 5 min
3 reps @ 70-80%
1 min rest and add weight
EMOM x 5 min
2 reps @ 75-85%
1 min rest and add weight
EMOM x 5 min
1 reps @ 80-90%
8 Minute AMRAP
Climb the Ladder Barbell Complex 1 rep at each, 2 reps at each, etc...
Deadlift Rx(135/95)
Clean
Front Squat
Thruster
Saturday (8/25):
Teams of 4: 35 Minute AMRAP
Station 1
Rower - Max Cals
Station 2
Rest
Station 3
25 Double Unders (50 Singles)
20 Ball Slams Rx (40/30)
15 V-ups
10 Push-ups
Station 4
Rest