CrossFit 4982: Tuesday 180814

“Jump City”

For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

Extra Work
Power Clean
Build to 10 Rep Max

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180813

Power Snatch

Heavy Single

“Randy”

For Time:
75 Power Snatches (75/55)

Extra Work
Midline
Not For Time:
3×8 Glute Ham Raises
50 Weighted Sit-ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180810

“Barbed Wire”

4 Rounds:
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

Extra Work
Recovery Bike
40 Minute Effort

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180809

Power Clean + Front Squat + Push Jerk

Build to a Heavy Complex

“Wise Men”

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Extra Work
Odd-Object Conditioning
3 Rounds, Not For Time:
100 Meter Sled Push
200 Meter Farmers Carry
300 Meter Sled Drag

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180808

For Time:

3 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Box Jump Overs (24/20)

50/35 Calorie Row

3 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Box Jump Overs (24/20)

50/35 Calorie Row

3 Rounds:
7 Thrusters (75/55)
7 Pull-ups
7 Box Jump Overs (24/20)

Extra Work
Strict Handstand Push-ups
7 Rounds, Not For Time: 35 Unbroken Double-Unders + 30% of Strict Handstand Push-ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180807

Push Press

Build to 6 Rep Max

“Foul Ball”

3 Rounds:
800 Meter Run
30 Calorie Row
30 Alternating Dumbbell Snatches (50/35)

Extra Work
Hang Power Clean
Build to 3 Rep Max

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180806

“Napalm”

2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14)
*RX+: Use 30/20# Wallball

Extra Work
Aerobic Capacity
200/150 Calorie Assault Bike
Males: 20 Calories Easy, 20 Calories Hard
Females: 15 Calories Easy, 15 Calories Hard

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180803

“Cement Mixer”

On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

Extra Work
Deadlift Accessory
3 Sets of 8: Sumo Deadlift
3 Sets of 12: Romanian Deadlift
Accumulate 30 Glute Ham Raises

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180802

“Deadpool”

On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
21 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts (275/185)

Extra Work
Recovery Row
20 Minute

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180801

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

Extra Work
Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 73%
Minute 3 – 1 Rep @ 76%
Minute 4 – Rest

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180731

“Liquid Cocaine”

5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

Extra Work
Midline
Not For Time:
50 GHD Sit-Ups
50 Alternating Pistols
50 GHD Sit-Ups

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180730

Back Squat

5 Sets of 3

Front Rack Reverse Lunge

3 Sets of 12

Conditioning

Alternating Tabata x 8 Minutes:
Back Squat (Empty Barbell)
Double Unders

Intervals alternate back and forth. 20 Seconds of Back Squats, 10 Seconds of Rest. 20 Second of Double Unders, 10 Seconds of Rest. Repeat for 8 rounds each.

Extra Work
Strict Press
Build to a Max Effort Set of 8 Repetitions

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180727

“Doce”

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Extra Work
Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180726

Skill Development

Rope Climb

Conditioning

AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
200 Meter Wallball Run (20/14)

Extra Work
Snatch Primer
On the Minute x 7:
Snatch Pull
Hang Snatch High Pull
2 Hang Power Snatches
*Perform between 40-50%

Power Snatch
On the Minute x 9:
1 Snatch Pull
1 Low Hang Power Snatch

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180725

“Lost Count”

For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
400m Run

Extra Work
Handstand Walk Practice
10 Minutes of Practice

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Tuesday 180724

“Helen”

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Extra Work
Body Armor
5 Giant Sets:
8 Unbroken Bench Press
8 Unbroken Hang Power Cleans
Build to Heavy Set on Both. Rest 2 Minutes Between.

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Monday 180723

“Last Call”

Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Extra Work
Gymnastic Conditioning
For Time (10 Minute Cap):
30 Bar Muscle-ups
*On the Minute (Starting on the 0:00) – 30 Double Unders

Bike Conditioning
3 Rounds:
3 Minute Light Effort
2 Minute Fast Effort
Not for score, but for consistent effort.

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Friday 180720

“Daniel”

For Time:
50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-ups

Dedicated to Army Sgt. 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Extra Work
Row Conditioning
On the Minute x 12:
Minutes 1-2-3: 20/14 Calories
Minute 4: Rest
Minute 5-6-7: 15/11 Calories
Minute 8: Rest
Minutes 9-10-11-12: 10/8 Calories

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Thursday 180719

Overhead Squat

Build to a Heavy Set of 3

“Dilly Dilly”

AMRAP 12:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

Extra Work
Midline
Not For Time:
50 GHD Sit-Ups
50 Hip Extensions
50 AbMat Sit-Ups
50 Banded Good Mornings
50 Hollow Rocks
50 Superman Rocks

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982: Wednesday 180718

Strict Handstand Push-ups

Max Strict Set

“Kelly”

5 Rounds For Time:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

*Programming modified from Ben Bergeron's CompTrain