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Wednesday @home edition


Skill:

Tabata Jump Rope: 20 sec WORK / 10 Sec REST (x8 Rounds)

Rd 1/3/5/7: Single Unders

Rd 2/4/6/8: Double Unders or Single/Single/Double attempts

Having trouble w/ Double Unders or No Jump Rope? Try the Penguin Drill (video).

Strength:

Push Press

Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x5@65%ww

1x4@75%ww

1x3@85%ww

1x2@95%ww

REST >90 sec

1xAMRAP@65%ww


@Home / No Barbell Option:

4x10 (5R/L) 1-Arm Push Press w/ Dumbbell or Kettlebell @progressivly heavier weight (if possible)

  • FINAL SET: 1x5+AMRAP 1-Arm DB/KB Push Press (each arm)

  • Deload to starting weight and perform an AMRAP of QUALITY Reps on each arm, rest as needed between efforts


WOD:

On a 12 min Clock WORK/REST:

24 Double or 48 Singles

12 “Touch & Go” Power Clean + Shoulder to OH@40-50% / 6-8 UB Reps (115/75)

**REST 30 SEC BETWEEN EFFORTS**


@Home / No Barbell Option:

On a 12 min Clock WORK/REST:

24 Double or 48 Singles

12 (6R/L) 1-Arm Dead KB/DB Clean + Shoulder to OH (50-53/30-35) (dead = each rep from the ground)

**REST 30 SEC BETWEEN EFFORTS**

NOTES: Score Completed Rounds + Reps and record KB/DB. Each 1-Arm Clean will start from the ground, athletes may perform all 6 on one arm or alternate arms for a total of 12 reps each round. Once the bar or DB/KB is at the shoulder, athletes can put it overhead anyhow (Press, Push Press, Jerk, Split, etc). As a reminder, don’t forget to make a REST 30 sec after completing each round, the clock does not stop and athletes will keep a running total of their rounds across all 12 min.

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CrossFit 8085

Affiliated with Bob's Gym

300 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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