CrossFit 13 Stars

Week of August 12th

Christmas has come early…

Mon, Aug 12, 2019
STRENGTH
Power Snatch: 5RM

WOD
10-8-6-4-2
front squat (115/75)
push press (115/75)
… OHWL down 10m
push-ups
sit-ups
burpees
… OHWL back 10m (increase weight each time)
1 minute rest

The weight for the overhead walking lunge will be with a bumper plate. Think about a weight plan similar to 15#, 25#, 35#, and 45#.

FIT360
Every 4 minutes for 5 rounds
25/18 calorie row
30 goblet squats (35/26)
max pull-ups
rest 2 minutes
Tue, Aug 13, 2019
SKILL
3RNFT – core work
10 leg raises to L position from rig
10 single-leg v-ups (each side)
10 strict T2Bs
10 second l-sit paralette hold

WOD
Every 4 minutes for 5 rounds
25/18 calorie row
30 goblet squats (35/26)
max handstand push-ups
rest 2 minutes

Your result is the total amount of handstand push-ups you accumulate throughout the whole workout.

FIT360
50 pull-ups
50 push-ups
50 sit-ups
50 air squats
… 16 minute time cap; 4 mins for each movement

Every 4 minutes, move forward to the next movement even if you have not completed all of the reps. If you do not complete all of the reps, then you will add those reps to the 16 minute time cap as seconds. So, if you missed 10 total reps your time is 16:10.
If you have completed all of the reps any time remaining is rest time.
Your result is the time you finish your last squat.
Chipper style straight through, we are not breaking up the reps.
Wed, Aug 14, 2019
STRENGTH
Push Jerk: 5RM

WOD
10min AMRAP
12-9-6-3
T2B
bar-facing burpees
clean & jerks (95/65)

FIT360
3 minutes on, 1 minute off of…
3 body blasters
50 singles
max effort kb squats (35/26; each hand)
… until 100 kb squats are completed
Thu, Aug 15, 2019
STRENGTH
Overhead Sq: 5×10 @ 50% of 1RM
then
Snatch: 5RM

FIT360
500m row
30 wall balls (20/14)
30 box jumps (24/20)
30 sit-ups
300m row
20 wall balls (20/14)
20 box jumps (24/20)
20 sit-ups
100m row
10 wall balls (20/14)
10 box jumps (24/20)
10 sit-ups
Fri, Aug 16, 2019
SKILL
Every 2 minutes for 5 rounds
3 hang snatches (NTE 50% of 1RM snatch)
5 strict handstand push-ups

Focusing on technique, skill, and efficiency … not load. Athletes should aim to catch the hang snatch in a full squat when possible.

WOD
400m run
21 front rack lunges (135/95)
400m run
18 hang power cleans (135/95)
200m run
15 front squats (135/95)
200m run
12 push presses (135/95)

FIT360
800m run
25 goblet lunges (53/35)
600m run
21 kb swings (53/35)
400m run
18 goblet squats (53/35)
200m run
15 kb push presses (35/26; each hand)