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CrossFit Progression Rochester MN WOD’s Week of July 25th

25
Jul

CrossFit Progression Rochester MN WOD’s Week of July 25th

25 Monday
Longevity Perform/RX Compete
A) E2MOM – 10 min. A) E2MOM – 10 min. A) E2MOM – 10 min.
Back Squats Back Squats Back Squats
– 5×3 – 5×3 – 5×3
B.) 15 min AMRAP B.) 15 min AMRAP B.) 15 min AMRAP
1-2 MU or 12 pull-ups 1-2 MU or 12 pull-ups 6/4 MU
12 1-arm KB OHS 12 OHS (135/95) 12 OHS (185/115)
12 weighted step ups (24/20) 12 Box Jumps (24/20) 18 Box Jumps (24/20)

 

26 Tuesday
Longevity Perform/RX Compete
A) E2MOM – 10 min. A) E2MOM – 10 min. A) E2MOM – 10 min.
DEADLIFT DEADLIFT DEADLIFT
– 5×3 – 5×3 – 5×3
B.) 3 rounds each w/a partner B.) 3 rounds each w/a partner B.) 3 rounds each w/a partner
15 wallballs (20/14) 15 wallballs (20/14) 21 wallballs (20/14)
12 burpees 12 burpees 15 burpees
9 DL (205/145) 9 DL (205/145) 9 DL (275/195)
Partner 1 does a round, Partner 1 does a round, Partner 1 does a round,
then partner 2 does a round then partner 2 does a round then partner 2 does a round

 

27 Wednesday
Longevity Perform/RX Compete
A.) 12 min. Accessory Work A.) 12 min. Accessory Work A.) 12 min. Accessory Work
– 20 Sec. HS hold – 1 attempt max HS walk – 1 attempt max HS hold
– 3 box jumps (taller than ave.) – 3 box Jumps (tall) – 3 L/R (1 legged box jumps)
– 15 banded GM’s – 15 banded GM’s – 15 banded GM’s
FRIENDS AND FAMILY DAY
B.) 20 min AMRAP B.) 20 min AMRAP B.) 20 min AMRAP
3 rounds 3 rounds 3 rounds
1 lap run 1 lap run 1 lap run
10 dbl KB strict press 10 HSPU 10 HSPU
3 rounds 3 rounds 3 rounds
1 lap run 1 lap run 1 lap run
10 push-ups 10 push-ups 10 push-ups
3 rounds 3 rounds 3 rounds
1 lap run 1 lap run 1 lap run
10 dips 10 dips 10 dips

 

28 Thursday
Longevity Perform/RX Compete
A.) Gymnastic Focus: A.) Gymnastic Focus: A.) Gymnastic Focus:
Lower Body Stability Pistols Pistols
6 min. EMOM 6 min. EMOM 6 min. EMOM
1 – 10 Counter Balance Squats – 5 L/R – 5 L/R
2 – 30 sec. L/R Balance 1 leg
3 – 5 L/R single leg squats off side of box
B.) 4 min AMRAP B.) 4 min AMRAP B.) 4 min AMRAP
6 T2B 6 T2B 6 T2B
6 Pistols 6 Pistols 6 Pistols
4 min AMRAP 4 min AMRAP 4 min AMRAP
6 T2B 6 T2B 6 T2B
6 Medball slams 6 Medball slams 6 Medball slams
4 min AMRAP 4 min AMRAP 4 min AMRAP
6 Medball slams 6 Medball slams 6 Medball slams
6 Pistols 6 Pistols 6 Pistols
3 min rest between AMRAP’s 3 min rest between AMRAP’s 3 min rest between AMRAP’s

 

29 Friday
Longevity Perform/RX Compete
A.) 4 min. EMOM A.) 4 min. EMOM A.) 4 min. EMOM
KB Snatch 20 sec. L/R 1x Snatch 1x Snatch
* as many snatches as possible *** Goal should be 85-90% *** Goal should be 85-90%
Or Or
*** Heavier than previous weeks *** Heavier than previous weeks
B.) 5 rounds B.) 5 rounds B.) 5 rounds
12 Dbl KB CJ (1/0.75) 12 Hang power CJ (95/65) 12 Hang power CJ (115/85)
9 Dbl KB Thrusters (1/0.75) 9 Thrusters (95/65) 9 Thrusters (115/85)
6 Dbl KB snatch (1/0.75) 6 Power snatch (95/65) 6 Power snatch (115/85)

 

30 Saturday
Longevity Perform/RX Compete
A.) BS / KB FS/ KB OHS Heavy Single A.) BS / FS/ OHS Heavy Single A.) BS / FS/ OHS Heavy Single
Work up to the heaviest Squat Work up to the heaviest Squat Work up to the heaviest Squat
you performed this week you performed this week you performed this week
B.) 8 rounds B.) 8 rounds B.) 8 rounds
8 KB front rack lunges 8 front rack lunges (115/85) 8 front rack lunges (155/105)
8 pull-ups 8 pull-ups 8 C2B

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