WOD – Page 2 – CrossFit Rancho Cucamonga
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WOD

3
Oct

Friday 10-4-19

Strength/Skill EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build to a Moderate Set of 3 Thruster Workout BENCHMARK WORKOUT “OPEN 17.5” 10 ROUNDS FOR TIME 9 Thrusters (95/65)|(65/45) 35 Double-Unders...
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2
Oct

Thursday 10-3-19

Workout 4 SETS NOT FOR TIME 3/3 DB Turkish Get-Up* 15 DB Bent Over Row (2121) 25 Weighted Sit-ups (Athlete Choice)** Max Unbroken Strict Dips*** -Rest as Needed Between Sets-...
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30
Sep

Tuesday 10-1-19

Strength/Skill EVERY 1:30 FOR 6 SETS 2 TNG Power Snatch *Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets. Workout AMRAP x...
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27
Sep

Saturday 9-28-19

Workout 4 SETS* 1:00 Russian KB Swings (70/53)|(53/35) 1:00 Box Jumps (24/20) 1:00 Plate OH Lunge (45/35)|(35/25) 1:00 Alt. V-Ups or Bicycle Crunches -Rest 1:30 b/t Sets- *Athletes should start...
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26
Sep

Friday 9-27-19

Workout I. ON A 20:00 RUNNING CLOCK… Build to 5RM Back Squat -Rest as Needed*- II. AMRAP x 2 MINUTES Max Calorie Bike *Rest at Least 5:00 b/t Efforts OPTIONAL...
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