CrossFit St. Charles

Thursday

Strength
Back Squat 5x5

WOD
Amrap 12 Minutes
3 Clusters (clean to thruster) (95/65)
9 Jumping Lunges
27 American Kettlebell swings (55/35)

Wednesday

Strength
Push Press 5x5  

then
Max Rep Dips

WOD
Amrap 15 minutes
1 Rope climb
2 Hang Power Snatch (115/75)
3 Overhead squats
25 Double unders

Tuesday

Strength/Skill
GHD sit ups
3x10 alternating with 
Back extensions 3x10 


WOD
3 Rounds
16 Alternating Dumbell Snatch
30 Wall balls

Monday

 

STRENGTH

Deadlift

55% x 5
63% x 5
70% x 5
77% x 5
85% x 5

Back Squat

77% x 10

PARTNER WOD

30 pull-ups
50 burpees
30 dips
30 t2b
50 box jumps
30 true push-ups
50 double unders

One partner works at a time. Each must do half the work. 

Saturday

1:15.4 500M

 

WOD

Row 1 Mile (1600m)

Run 1 Mile 

25 Burpees OR you can sub Prancercise the length of the gym!

 

Friday

STRENGTH

Squat

63% x 20

WOD

EMOM 10

5 dips
5 thrusters (95/65)
Max reps Double Unders

* score is Double unders

Thursday

Skill/Strength
Take 15 minutes to find your max weight in the following barbell complex
1 Deadlift
1 hang clean
2 front squats
3 push jerks
Work on lovely form

Wod
AMRAP 12 mins
5 cleans (155/115)
10 floor wipers
15 wallballs

Wednesday

STRENGTH

5 x 5 tempo front squats*

-Take 3 counts to descend
-Pause at the bottom for 3 counts
-rebound and stand up rapidly

WOD
5 Rounds
5 Shoulder to Overhead
10 Burpees 

Tuesday

Skill
Handstands
Handstand Push ups

WOD
15 min. Amrap
15 Ball Slams
100m Sprint

Saturday

WOD

(Fill in the blank) a ton and run (400m)

Round 1 - Russian KB Swings

Round 2 - SDHP

Round 3 - Hang Power Clean (use the same bar & weight from the SDHP)

Round 4 - Push Press (same bar and weight as round 2 and 3)

Finish the WOD off with 100 unbroken situps.  If you get called out for breaking up (stopping) the situps you owe 10 burpees for every rest break you take.