Author: River City Strength and Conditioning

WOD [Wednesday] 032520

Uncategorized

CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM, WORKOUT LIVE W/COACH JEFF @ 12PM!!!

Strength (KB or DB)

Superset 3 Sets of:

MAX Reps/Side SA Bent Over Row (Elbow In)

MAX Reps/Side SA Bent Over Row (Elbow Out)

12/Side SA Tempo Shrugs

Lift (Technique – With Broom Stick)

EMOTM 10 Minutes of:

4-Position Power Snatch + 2 Snatch Balance

MetCon (Chair/DB or KB)

10-20-30 For Time of:

Weighted Step Ups (Switch Legs Every 5 Reps)

Alternating DB Snatch (Switch Arms Every 5 Reps)

WOD [Tuesday] 032420

Uncategorized

CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM, WORKOUT LIVE W/COACH JEFF @ 12PM!!!

Plyometrics (Plate/Step/Tape)

10s On/10s Off x10 of:

Step Ups

Scissor Taps

Straddle Step Ups

Straddle Jumps

Strength (Dumbbell/KB/Chair)

Superset 5 Sets of:

8/Side SA SL RDL

MAX Reps/Side SA Chest Press

MetCon (Plate/DB/KB/Household Object)

3 Rounds of:

3 Minute AMRAP of:

10 GR2OH

10 Russian Twist w/Plate

-60s Rest AFTER Each AMRAP-

WOD [Monday] 032320

Uncategorized

CROSSFIT

“The Herd At Home” Series

WOD DEMO LIVE AT 9AM, WORKOUT LIVE W/COACH JEFF @ 12PM!!!

Lift (Technique – With Broom Stick)

EMOTM 10 Minutes of:

4-Position Power Clean + 2 Split Jerks

MetCon

With a DB or KB perform:

If you don’t have a DB or KB, grab a plastic/reusable bag and fill it with anything to make it a comfortable weight for you and perform: 

30 Minute AMRAP of:

2 SA Hang Clean & Jerk – L (Standing Bicep Curl & Press – L)

2 SA Front Squat – L (Front Squat -L)

2 SA Hang Clean & Jerk – R (Standing Bicep Curl & Press – R)

2 SA Front Squat – R (Front Squat – R)

2 Burpees

Then perform 4 of each, 6 of each, 8 of each, etc…