CrossFit Katy

July 28th

Squat Class:

    Front Squat (and then front squat some more):

        Warm Up:  5 @ 45%; 3 @ 55%

        WOD:  3 @ 80%; 2 @ 85%; 1 @ 90%; 5 @ 60%; 5 @ 65%; 5 @ 70%; 5 @ 75%; 5 @ 80%

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Regular Class:

    In teams of 3 for time complete:

        75 back squats (135#/95#)

        400 meter OH plate carry (45#/25#)

        60 back squats

        400 meter OH plate carry

        30 back squats

        400 meter OH plate carry

 

 

July 27th

Conditioning:

    Five rounds of:

    4 minutes row, 4 minutes rest.  

**score is total calories rowed.

July 26th

Strength:

    Deadlift

    3 - 3 - 3 - 3

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Conditioning:

    Complete the following every minute on the minute for 12 minutes:

        4 Deadlifts (60-70% of 3 rep max)

        6 Box Jumps (24"/20")

July 25th

Conditioning:

    10 rounds for time of:

        10 Hang Squat Cleans (95#/65#)

        10 Push Press (95#/65#)

July 24th

Conditioning:

    10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of:

        Dips (ring/bar/box)

        DB weighted lunges (x2)

Rest, then for cooldown:

    6 DB weighted bear crawls

    50 hollow rockers

July 23rd

Conditioning:

    For time complete:

        400 meter run

        21 toes to bar

        21 box jumps (24"/20")

        200 meter run

        15 toes to bar

        15 box jumps

        200 meter run

        9 toes to bar

        9 box jumps

        400 meter run

July 21st

SQUAT CLASS:

    Front Squat

        5 @ 55%

        3 @ 75%

        1 +5 lbs max

        1 +10 lbs max

    Back Squat

        Same rep scheme as front squat.

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REGULAR CLASS:

    3 Person Team Chipper, each person completes each station and moves on to the next station, the next person can't begin until the person in front of them has completed the station.

    1,000 meter row

    30 deadlifts (225#/155#)

    30 Front Squats (95#/65#)

    30 pullups

    400 meter run

July 20th

Strength:

    Power Snatch

        3 - 3 - 3 - 3 - 3

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Conditioning:

    3 rounds for time of:

        10 Power Snatch (95#/65#)

        200 meter run

July 19th

Conditioning:

    6 rounds for time of:

        200m run

        14 box jumps (24"/20")

        7 ring dips

 

**Compare to 10/3/11

July 18th

Strength/Skill Work:

    4 sets of max toes to bar

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Conditioning:

    21 - 15 - 9 reps of:

        Turkish Get Ups, after each set of reps

        200m Farmers carry