Power snatch
3-3-3 (rest 2 minutes )

work up to 80 % of your one rep max

Pendlay Rows

4 x 5 (rest 2 minutes)

Complete 1 Round of the following every 3 minutes for 12 minutes

30 Wall Balls
15 Push Ups
10 KB Swings (heavy)

Post WOD
500 Meter Row
50 Ab Mat Sit Ups

Power Clean
3 attempts at a new 1 rep max

Then use 85-95% for
3 x 3 High clean pulls

5 Rounds of the following
30 Double Unders
15 Box Jumps
7 Weighted Chin Ups

post wod
30 ghd sit ups
2 minute side plank (1minute each side, partition as needed)

Tuesday

3 rep max incline bench press

Then drop the weight to 80% of that 3 rep max and complete
2 x 5

3 x 5 of behind the neck strict press (use 50 % of your one rep max strict press)

Working in groups of 3

12 minute amrap of the following

20 yard prowler push
5 burpees
20 yard prowler push

(One Partner works while the other rests)

record total rounds completed

Post WOD

Free Standing Handstand work

3 rep max front squat

Assistance work

4x8 good mornings

Then for time

10-8-6-4-2 reps of the following

Power cleans
Wide grip pull up

(Use 60-70% percent of one rep max power clean)

Post Workout

4 x 6 ring rows

30 ghd sit ups

5 attempts at a one rep max weighted pull up

Then use 50 percent of your one rep Max and complete
4 sets of 6 reps with 2 minutes rests


Then for time

3 rounds of the following

400 meter run
21 kb swings
12 chin ups

Post workout
3x10 ring rows
2 minute amrap of double unders

Record a 1 rep max
Power Clean and Thruster

4 x 3 Snatch grip deadlift
(work up to 110% of your one rep max power snatch)


One set for max reps of the following movement

Thruster
(use 50 to 55 percent of your one rep max)


Post wod
2 minute Planck hold
30 ghd sit ups

A-1
Split squat
6-6-6-6
Rest 2 minutes between sets
Tempo 3020

A2.
Chin ups
6-6-6-6
Tempo 3020
Rest 90 seconds


2 x 500 meter row
Rest 5 minutes between attempts
While resting make 10 attempts at a max broad jump

Incline bench press
5-5-5-5

Then for time
(Work with a partner, one person is working while the other rests)

6 rounds of the following

3 power snatches
5 burpees
3 push press


Post wod
3 x 5 snatch balance

Dead lift
5 x 5
(Use the same weight for each set and use 80 percent of old five rep max)


Then 1 round of the following each minute for 10 minutes

1 squat clean (80 to 85 percent of your one rep max)
5 weighted pull ups/ strict pull ups

Post wod
4 rounds of the following with 1 minute rest between rounds
10 toes to bar
5 ring rows
15 double unders

"Fight Gone Bad"


In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

1. Wall-ball, 10 ft target (Reps)
2. Sumo deadlift high-pull (Reps)
3. Box jump (Reps)
4. Push-press (Reps)
5. Row (Calories)

3 Rep Max Front Squat at Tempo 4020

Then for Time

3 Rounds of the following

7 Thrusters (115/85)
14 Pull Ups
21 Box Jumps (24/20)

Post WOD
3 x 12 Back extensions. 

Power Snatch
3-3-3

Snatch Grip Deadlift
3 x 10 (40x0)


Tabata Row
rest 2 minutes
Tabata Wall Ball

(20 Seconds on 10 Seconds rest for 4 minutes)
Record Total reps and meters rowed

If your planning on doing Fight Gone Bad this weekend be sure to sign up for a heat.  www.windycitycrossfit.com has all the information.  The last day to register is this Wednesday.  If you have any questions please send me an email.  


A1
Incline bench press
4 sets of 10 (tempo 4020)
 Rest 90 seconds

A 2
Weighted chin ups
4 sets of 8 (tempo 30x1)
 rest 90 seconds


Then complete one round of the following each minute for 10 minutes

3 hang power clean and jerk
6 burpees


Post workout

Shoulder mobility work
Snatch Drills

Box Squat
8 x 3

Good Mornings
3 x 10  (tempo 30x0)

Then 4 rounds of the following for time 

50 Double Unders
5/5 Single Arm Russian KB Swings
10 Goblet Squats

Post WOD
Hip Mobility Drills
30  Glute Ham Raises

Incline Bench Press
5-5-5-5

Then With a partner complete 5 Rounds of the following

1 80 Yard Gasser
10 Burpees
1 80 Yard Gasser

Post WOD 

15 HSPU

Find a new 2 rep max Front Squat

Then 10 minutes of the following

Work for 30 seconds
Rest for 30 seconds

Rotate between the following movements

Wall Balls (20/14)
Box Jumps (20/16)

record total reps completed

Post Workout
3 x 12 Back extensions

Split jerk
2-2-2-2

Then with a running clock complete the following

400 meter run
1 minute for max reps of push press (75/55)

Rest 1 minute

400 meter run
1 minute for max reps of burpees

Rest 2 minutes

400 meter run
1 minute for max reps push press

Rest 1 minute

400 meter run
1 minute for max reps of burpees

Post wod
4 x 8 toes to bar
40 ghd sit ups

Front squat
5 x 5
(weight will depend on previous weeks working weight)

Clean pulls
3-3-3-3
(85%-110% of your one rep max power clean)

Then Complete 3 rounds of the following

5 hang squat cleans
10 weighted pull ups
15 box jumps (24/20)

Post wod
Hip mobility work

Rest / make up day

We will have class tomorrow morning at 10 am. This will be an open gym format so stop in and make up a workout from last week, hit up a benchmark wod, or just get some strength work in.

For Time


1 Mile Run

rest 5 minutes

1 K Row

rest 5 Minutes

1 mile run  

Anyone who is interested in doing Fight Gone Bad this year please email me.  We are going to go to Windy City Crossfit on September 17th.  Heats and Times will be announced soon.  Drop me an email so I can get a better idea of how many people would like to go and give it a shot.  Any questions please don't hesitate to ask


Front Squat
3 Attempts at a new 3 rep max

Weighted Good Mornings
4 x 8 (rest 2 minutes between sets)

 Complete one round every minute for ten minutes of the following

2 Power Cleans (70 % of your one rep max )
10 Box Jumps ( 24/20 )

Post WOD
40 GHD Sit Ups