CrossFit 4982 WOD Friday 170623

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Barbell Benchmark
For Time:
30 Clean and Jerks (185/135)

Conditioning
For Time:
30 Cal Row
30 Box Jump Overs (24/20")
30 Power Snatch (75/55)
30 Toes-to-bar
30 Power Snatch (75/55)
30 Box Jump Overs (24/20")
30 Cal Row

Extra Work
Gymnastics Benchmark
For Time:
10 Legless Rope Climbs

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982 WOD Thursday 170622

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Power Clean
Build to a heavy triple in 10 minutes

Conditioning
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

Extra Work
Running Benchmark
Clean & Jerk
2 + 1 @ 60%
2 + 1 @ 70%
2 + 1 @ 75%
1 @ 80%
1 @ 85%
2 x 1 @ 90%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982 WOD Wednesday 170621

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Gymnastics Benchmark
Max Reps Unbroken Strict Handstand Push-ups

Conditioning
21-15-9:
DB or KB Hang Squat Cleans (50's/35's)
Handstand Push-ups
600m Run

Extra Work
Front Squat 60% x 2
70% x 2
75% x 2
80% x 2

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982 WOD Tuesday 170620

Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Barbell Benchmark
"Isabel"
30 Snatches for time (135/95)

Conditioning
”Harley Love"
6 Rounds:
13 Thrusters (95/65)
14 Pull-ups
* 15 minute time cap

Extra Work
Front Squat Doubles @ 60%, 70%, 75%, 80%
Then 3 x 1 @ 85%

*Programming modified from Ben Bergeron's CompTrain

CrossFit 4982 WOD Monday 170619

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Gymnastics Benchmark
Max Unbroken Ring Muscle-ups, C2B Pull-ups, Pull-ups, or Ring Rows

Conditioning
6 Rounds for time:
6 Reverse Lunges, 135/95
6 Shoulder-to-overhead, 135/95
20 Lateral Jumps Over Bar
200m Run

Extra Work
Snatch
Singles @ 60%, 70%, 75%, 80%, 85%

Snatch Pull
4 x 3 @ 107%

*Programming modified from Ben Bergeron's CompTrain

Friday 170616

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Barbell Cycling
5 Rounds, NOT for time:
5 Power Cleans, 205/155
5 Front Squats, 205/155
Rest :30

Conditioning
10 Deadlifts, 185/135
10 Cal Row/Bike
8 Deadlifts, 225/155
15 Cal Row/Bike
6 Deadlifts, 275/195
20 Cal Row/Bike
4 Deadlifts, 315/225
25 Cal Row/Bike
2 Deadlifts, 365/255
*1 Barbell, you change the weights

*Programming modified from Ben Bergeron's CompTrain

Thursday 170615

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Front Squat
E2MOM x 12
60 % x 2
70 % x 2
75 % x 2
80 % x 2
85 % x 2 x 2

Conditioning
"Jackie"
1,000m Row
50 Thrusters (45#)
30 Pull-ups

Extra Work
Snatch
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2 x 3

Clean & Jerk
60 % x 2+1
70 % x 2+1
75 % x 2+1
80 % x 2+1
85 % x 2+1 x 3

*Programming modified from Ben Bergeron's CompTrain

Wednesday 170614

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Back Squat
E2MOM x 14
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 1
95% x 1

Conditioning
"Hurricane"
3RFT:
800m Run
21 Power Cleans, 155/105

Extra Work
Clean & Jerk
60% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
95% x 1

Clean Pull
105% x 3 x 4

*Programming modified from Ben Bergeron's CompTrain

Tuesday 170613

Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Pulling Strength
EMOM x 10
Odd: 5 Strict Pull-ups
Even: 5 Strict Press (65/50% BW)

Conditioning
AMRAP 4:
27 Hang Power Cleans (135/95)
27 Wallballs (20/14)
27 Calorie Bike
Rest 4:00
AMRAP 4:
21 Hang Power Cleans (135/95)
21 Wallballs (20/14)
21 Calorie Bike
Rest 4:00
AMRAP 4:
15 Hang Power Cleans (135/95)
15 Wallballs
15 Calorie Bike

Extra Work
3 Rounds for time:
20 Cal Bike
20 Cal Row
Rest 1:00

*Programming modified from Ben Bergeron's CompTrain

Monday 170612

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Front Squat
E2MOM x 14
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 1 x 2

Conditioning
AMRAP 18:
200m Run
15 Box Jump Overs (24/20")
12 Toes-to-bar
9 DB Front Squats (50's/35's)

Extra Work
Snatch
60% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
95% x 1

Snatch Pull
105% x 3 x 4

*Programming modified from Ben Bergeron's CompTrain

Friday 170609

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Strength
E2MOM x 12
Front Squat
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2 x 2

Conditioning
Teams of 2
AMRAP 20:
50 Double Unders
12/9 Cal Row
12 Thrusters (65/45)

*Partners complete full rounds, the switch.

Extra Work
Snatch
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2 x 2
90% x 1 x 2

Clean & Jerk
60% x 2+1
70% x 2+1
75% x 2+1
80% x 2+1
85% x 2+1 x 2
90% x 1 x 2

*Programming modified from Ben Bergeron's CompTrain

Thursday 170608

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Strength
EMOM x 10
Power Snatch
Min 1–3: 4 @ 65%
Min 4–6: 3 @ 70%
Min 7–8: 2 @ 75%
Min 9–10: 1 @ 80%

Conditioning
5 Rounds:
1:00 Row
1:00 Power Snatch (75/55)
1:00 Burpees
1:00 Rest

Extra Work
Midline Conditioning
EMOM x 20
Odd: 10 GHD Sit-ups
Even: 30 sec Plank (elbows)

*Programming modified from Ben Bergeron's CompTrain

Wednesday 170607

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Back Squat
E2MOM x 16
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2
Athlete's choice x 1 x 2

Conditioning
3 Rounds for time:
600m Run
16 Deadlifts (225/155)
60 Double Unders

Extra Work
Clean & Jerk
60% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
80% x 1 x 2

Clean Pull
95% x 3
100% x 3 x 4

*Programming modified from Ben Bergeron's CompTrain

Tuesday 170606

Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Strength
Strict pulling
EMOM x 10
Choose from:
A) 2 Strict Muscle-ups
B) 3 Strict C2B Pull-ups + 3 Strict Ring Dips
C) 4 Pull-ups + 4 Strict Ring Dips
D) Alternate minutes:
Odd: 6 Banded Pull-ups
Even: 6 Banded Dips

Conditioning
For time:
500m Row
5 Ring Muscle-ups
15 Handstand Push-ups
25 Box Jumps (30”/24”)
35 Walking Lunges
25 Box Jumps (30”/24”)
15 Handstand Push-ups
5 Ring Muscle-ups
500m Row

Extra Work
Snatch
3x3 at 70%
3x2 at 75%
3x1 at 80%

Snatch Pull
5x3 at 100%

Snatch Grip Deadlift (pause at pockets)
3x2 at 110%

*Programming modified from Ben Bergeron's CompTrain

Monday 170605

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
12 Overhead Squats (PVC or empty bar)
5–10 Push-ups
8 Ring Rows

Strength
Thruster Ladder
E2MOM x 14
3 @ 135/95
3 @ 165/115
3 @ 185/135
2 @ 205/155
2 @ 225/165
1 @ 235/175
1 @ 245/185
* All sets start from ground

Conditioning
18–15–12
Thrusters (115/85)
Toes-to-bar

Extra Work
Overhead Squat
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2 x 2

Friday 170602

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
Row 15 Calories
10–15 Push-ups
15–30 Hollow Rocks

Strength
E2MOM x 10
Front Squat
3 @ 65%

Stamina Conditioning
EMOMx20
Odd: 15 Wallballs (20/14)
Even: 15/12 Cal Row

Extra Work
Snatch
60% x 2
65% x 2
70% x 2
75% x 2 x 2

Clean & Jerk
60% x 2
65% x 2
70% x 2
75% x 2 x 2

*Programming modified from Ben Bergeron's CompTrain

Thursday 170601

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
20 Russian Kettlebell Swings
10 Overhead Walking Lunges (25/35# plate)
5 Strict Pull-ups

Strength
Work up to a heavy single weighted pull-up
*15 Minute time cap

Conditioning
4 Rounds:
75 Double Unders
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees

Extra Work
Stamina Training
EMOMx10:
Odd - 5 strict HSPU
Even - Row 15/12 Cals

*Programming modified from Ben Bergeron's CompTrain

Wednesday 170531

Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Conditioning
”Grace"
For time:
30 Clean & Jerk (135/95)

Strength
Back Squat
E2MOM x 10
3 @ 65%

Extra Work
Power Clean
(65%/3)3

Clean Pull
(75%/3)3

*Programming modified from Ben Bergeron's CompTrain

Tuesday 170530

Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Strength
Push Press
E2MOM x 12
5 @ 65%

Conditioning
"Christine"
3RFT:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")

Extra Work
Midline
EMOM x 20
Odd: 10 Glute-ham raises
Even: 20 sec L-sit

*Programming modified from Ben Bergeron's CompTrain

Monday 170529

"Murph"
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run