Monday 7/16

Health Skill–

7×3 rope pulls (rest 90s. between sets)

Purpose Skill–

7×1 rope climb (rest 90s. between sets)

Achievement Skill–

7x 1 legless rope climb + 1 rope climb

WOD:

8RFT
w/ a partner
20m wtd walking lunges
100 singles
30 pushups
400m run ( or 500m row)

H: 25, 15
P: 35,25
A:45,35

 

Friday 7/13

Health skill–

Kiping Pull up tech

Purpose skill–

C2B 6×5,

6×3 Strict if possible

Achievement skill–

MU’s + Dips

2Mus + 3 Dips for 6 rounds

WOD:

15-12-9-6-3
H- K2E
Burpees

P/A
T2B
Burpees

Thursday 7/12

Health skill–

C+J Tech

Purpose/Achievment skill–

1 Full Clean+ 1 HPC+ 1 Jerk
2 Reps every 90s for 6 RDS

WOD:

30 Bear Complexes For Time
1 PC+ 1 FS+ 1 S20+ 1 BS+ 1 Behind Neck Press

H (65,45)
P (75,55)
A (95,75)

Wednesday 7/11

Health skill–

Snatch Tech Focus on OHS

Purpose / Achievement skill–

work up to %75-80 snatch, then

9 min EMOM

1 power snatch+ 1 OHS, or 1 full snatch

WOD:

3 RDS
12 Snatches
100 singles
6 Snatches
50 Singles

H:65,35
P :75,45
A:95,65

Health skill–

Deadlift Tech. Then 5×5 Increase in weight

Purpose/Achievement skill–

in 3 sets Work up to 65%, Then
3, 2, 1, 3, 2, 1
65%, 75%, 85%, 85%, 90%, 95%
60-90s of rest in between

WOD:

15 Min AMRAP
10 burpee tire flips ( Burpee then flip tire)
100 meter sprint

http://crossfitfortwayne.com/22494-2/

Health skill–

5×5 negative pull ups.

Purpose/ Achievment skill–

Strict pull up 3×8

WOD:

“Helen”
400 m run
21 KBS (53,35)
12 Pull Ups

Finisher:
Hollow Rock TABATA

http://crossfitfortwayne.com/22491-2/

Friday 7/6

Skill–

Front squats

5×5 @60%

3×3 @75%

3×1 @85%

 


“Nancy”

5 RFT

400 m run

15 OHS (95/75)

Scale appropriately

Thursday 7/5

Health Skill–

squat clean technique, then

5×5 squat cleans at moderate weight

Purpose/Achievement Skill–

work up to 70% of squat clean max, then

4×3 squat cleans at 70%

3×2 squat cleans at 80-90%

WOD:

7RFT

8 thrusters

15 tuck flies

100m run

 

H: 75/55
P: 85/65
A: 95/75

Wednesday 7/4

HAPPY 4th OF JULY!

*Note: all classes are canceled. We will host a hero WOD at the gym starting at 9:30AM

WOD:

“CFFW 1776”

40 min AMRAP (with a Partner)

17 DB snatches

76 air squats

*every 5 minutes, complete 7 burpees

*each person will complete a full round, however the round can be split as needed.

H: 25/15
P: 35/25
A: 55/35

Tuesday 7/3

Health Skill–

Kipping Technique.

If possible,

5×5 of kipping pull-ups

Purpose Skill–

Muscle Up Technique

If possible,

3×6 False grip pull-ups

Achievement Skill–

8 min EMOM

1 Muscle Up + 2 Dips

WOD:

4RFT

5 rope pulls

80 singles

400m run

 

P: 2 rope climbs / 40 double-unders

A: 3 rope climbs / 70 double-unders