Workout, Happening, and Updates at PARK MEADOWS CROSSFIT

For Time: 40 Back Squats (95#/65#) 800m Run 30 Clean and Jerks (95#/65#) 800m Run 40 Back Squats (95#/65#) 800m Run Video: Clean and Jerk,

Squat Program (Week 7, Day 2) Back Squat- 1×4@70%, 1×4@75%, 1×4@80%, 1×4@85% Front Squat- 1×5@60%, 1×5@65%, 2×5@ 70% 14 minute AMRAP: 75 Double Unders 50

For Time: 40 Burpees 20 Power Snatches (95#/65#) 30 Burpees 20 Power Snatches 20 Burpees 20 Power Snatches 10 Burpees 20 Power Snatches Video: Power

A. 5×3 Push Press B. 27- 21-15-9 KB Swing (53#/35#) Toes-to-Bar 400m Run after each round Video: KB Swing demo https://www.youtube.com/watch?v=zBIWpPfc6NY

A. 28 minute AMRAP: 8 Power cleans (135/95) 8/side Front Rack Lunges (135/95) 200m run Video: Lunges and CrossFit https://www.youtube.com/watch?v=q-svZmbRN8k

A. Squat Program (Week 7, Day 1) Back Squat- 1×5@70%, 1×5@80%, 1×2@85%, 1×3@90%, 1×1@100% Front Squat- 1×5@65%, 1×4@75%, 1×4@80%, 1×4@85% B. 12 minute AMRAP: 6

A. 15 minute AMRAP: 2 Rope Climbs 10 Push Press (95#/65#) 20 Box Jumps Rest 3 minutes B. 4 Rounds For Time: 20 Power Cleans

  A..  Squat Program (Week 6, Day 2) Back Squat- 1×4@75%, 3×4@80% Front Squat- 1×5@60%, 1×5%65%, 2×5@70%     B.  “Fran” 21-15-9 Thrusters (95/65) pull-up

  A.  Review handstand hold/ hollow position Tabata handstand hold against wall Work on active shoulder position and keeping a tight hollow body.   B.

  A.  5 Rounds for time: 20 Wall-balls (20/14) 20 Sumo deadlift high pulls (75/55) 20 Box Jumps (24/20) 20 Push press (74/55) Row 20

  A.  Every 0:30 seconds for 10 minutes- 3 Deadlifts You choose the weight, don’t go over 85% of your 1RM Deadlift   B.  10

  A.  Squat Program (Week 6, Day 1) Back Squat- 1×6@70%, 1×6@80%, 1×6@90%, 1×2@95% Front Squat- 1×5@65%, 1×4@75%, 2×4@80%   B.  10 minute Up Ladder

  With a partner… 30 minute AMRAP:   Partner 1: 1 Rope Climb 10 C2B pullups 15 Power Cleans (135/95)   Partner 2: Calorie Row

A.  Squat Program (Week 5, Day 2) Back Squat- 1×6@65%, 1×6@75%, 2×6@80% Front Squat- 1×5@60%, 1×5@65%, 2×5@70%   B.  For Time: 21-15-9 Burpees Thrusters (95/65)

  A.  10 Minute Skill Work: Handstand hold/ Handstand push-up 3 Rounds: 20 GHDs, 30 Hip Extensions, 40 Abmat sit-ups This is for quality of

  A.  EMOM for 14 minutes: Odds: 3-5 Ring Dips OR 8-10 pushups Evens: 3-5 Strict pull-ups OR 3-5 Ring Rows Pick a Rep range

  A.  Floor Press- 3×10 To get the most out of this movement, pause at the bottom of each rep with your triceps in contact

  A.  Squat Program (Week 5, Day 1) Back Squat- 1×8@65%, 1×6@75%, 1×4@85%, 1×4@90% Front Squat- 1×5@70%, 1×4@80%, 1×3@85%, 1×3@90%   B.  “Karen” For Time:

  Team Chipper 50 Pull-ups 50 Overhead Squats (95/65) 50 Push-ups 50 TTB 50 Shoulder to overhead (95#/65#) 50 Power cleans (95/65) 50 Calorie Row

  A.  Squat Program (Week 4, Day 2) Back Squat- 1×8@65%, 1×8@70%, 1×8@75%, 1×8@80% Front Squat- 1×5@60%, 1×5@65%, 2×5@70%   B. Tabata: KB Swings (75#/53#)

  A.  Skill Work EMOM for 10 minutes: Odds- 3-5 HSPUs Evens- 30 DUs or 45s DU practice If you cannot do a handstand push

  A..Every 0:30s for 15 minutes: 1 Squat Clean Take your time and work technique here, keep arms long and try not to pull early.

  A.  EMOM for 15 minutes: Minutes 0-5: 5 Strict Press Minutes 6-10: 5 Push Press Minutes 11-15: 5 Push Jerks Add weight between each

  A.  Squat Program (Week 4, Day 1) Back Squats 1×8@65%, 1×8@70%, 1×6@80%, 1×6@ 85% Front Squats 1×5@70%, 1×5@75%, 1×5@ 80%, 1×5@85%   B.  14

  A.  Squat Program (Week 3, Day 2) Back Squat- 1×10@60%, 1×10@65%, 1×8@70%, 1×8@75% Front Squat- 1×5%60%, 1×5@65%, 2×5@70% OR Pause Front Squat 5×5, 5×3,

  A.  3×8 Good Mornings Between each round of Good Mornings: 30 Hip Extensions, 20 GHDs Work out of the rack with these. Suggested weight

  25 minute AMRAP: 5 Overhead Squats (95/65) 1 Rope Climb 20 DUs 10 Overhead Squats 2 Rope Climbs 40 DUs 15 Overhead Squats 3

  A.  14 minute EMOM Odds – 7 pull-ups Evens – 7 power cleans For the pull-ups, if you want to work strength do strict

  A.  Squat Program (Week 3, Day 1) 1.  Back Squat- 1×8@65%, 1×8@70%, 1×6@80%, 1×6@85% 2.  Front Squat- 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80% OR Pause Back

  A. Squat Program (Week 2, Day 2) Back Squat- 1×10@60%, 1×10@65%, 1×8@70%, 1×8@75%   B. Front Squat- 1×5@60%, 1×5@65%, 2×5@70% OR 5×3 Front Squats

  A. 10 minutes: Kipping pull-up practice   B. 3 Rounds For Time of: 400m Run 20 Wall Balls 15 GHDs 5 Muscle Ups* *Sub

  A. 10×3 Ring Dips Add weight if possible. If you do not have your ring dip yet, perform 5×3 negative ring dips- jump to

  A. AFAFP 1000m Row 40 Box Jumps (24/20) 30 Shoulder to Overhead (95/65) 20 Pull-ups 10 Overhead Squats (95/65) 20 Pull-ups 30 Shoulder to

  A. Squat Program (Week 2, Day 1) Back Squat- 1×8@65%, 1×8@70%, 1×6@80%, 1×6@85% Front Squat- 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80% OR Back Squat- 5×2 Back

  A. Squat Program (Week 1, Day 2) Back Squat- 1×10@60%, 1×8@65%, 1×8@70%, 1×8@75% Front Squat- 1×5@60%, 3×5@70% OR 3×5 Front Squat 3×5/side KB Deadlift

  A. Push Press- 5×5   B. 5 rounds for time: 10 Alternating front rack lunges (135/95) 15 Toes to Bar 20 Alternating KB snatches

  A. 20 minute AMRAP: Max KB Swings (53#/35#)* * Run 400m every time you put the KB down (out door, to street, left down

  A. 5×5 Strict Pull Ups Add weight if possible. If you don’t have your strict pull-up yet, perform 5×5 negative pull-ups by using a

  “Stephen” 30-25-20-15-10-5 rep rounds of: GHD sit-up Back extension Knees to elbow Stiff Legged Deadlift (95/97)

  A. Front Squat- Spend 25 minutes working up to a 1RM. Make sure you warm up and add weight slowly. Take your time between

  A. Strict press- 3×5, 3×3, 3×1 Try to add weight as the number of reps in the set decreases.   B.  3 Rounds for

  Glory “Fabulous 40′′ Partner WOD – Happy Birthday Steph! 40 Push-Ups 40 V- Ups 40 KB Swings (24/16) 40 Deadlifts (135/95) 40 Mountain Climbers

  A.  For Quality: 50 Ring Rows with feet on a 20 inch box 50 Deficit pushups (Stack plates underneath hands for deficit) You can

    A. Back Squat- Spend 25 minutes working up to a 1RM. Make sure you warm up and add weight slowly. Take your time between

  Glory “Crain” 2 rounds for time of: 34 Push Ups 50 Yard Sprint 34 Deadlifts (135/95) 50 Yard Sprint 34 Box Jumps (24/20) 50

  Goals 3 rounds of Snatch work: 3 reps at 70% 3 reps at 75% 2 reps at 80% 2 reps at 85% 1 rep

  Goals 2×10 Back Squat   Glory Teams of 3 complete AMRAP 16 of the following triplet: 100 Front Squats (185/135) 20 Chest to Bar

  Goals F.I.T. Test 2 Minutes ME of: Push Ups   Glory 50 Cal Row 50 Box Jumps (24/20) 25 Power Cleans 135/95) 25 Burpees

  Glory 3 Rounds For Time of: 20 Jerks (135/95) 20 GHD Sit Ups 20 Deadlifts (135/95) Rest 4 Minutes Then In Teams of 2:

  Goals F.I.T. Test 2 Minutes ME of: Hand Release Push Ups   Glory 3 Rounds for time of: 21 Box Jumps (24/20) 15 Bar

  Goals 5×3 Thrusters   Glory EMOM for 12 Minutes Odd:  7 Push Press + 7 Thrusters Even:  8 x 10m Shuttle Runs – every

  Goals Run 1 mile for time (out to street, to Yosemite and back)   Glory 9 Minute AMRAP of: 2 Power Cleans (135/95) 2

  Glory “Adam Brown” Two rounds for time of: 24 Deadlifts (295/245) 24 Box Jumps (24/20) 24 Wall Balls (20/14) 24 Bench Press (195/135) 24 Box Jumps (24/20)

  Glory 35 Minute AMRAP of: 100 KB Swings 90 Air Squats 80 Double Unders (no singles) 70 Ab-mat Sit-ups 60 Hand Release Push-Ups 50

  Glory EMOM for 14 Minutes of: Odd: 7 Power Cleans (135/95) + 30 Double Unders (attempts count, no singles) Even: 7 Chest to Bar

  Goals EMOM for 7 Minutes 5 Strict HSPU + 5 Kipping HSPU   Glory 3 Minutes: Row for Calories 3 Minutes: Burpee Box Jumps

  Goals (class divided in half) 20 minutes to work 7×3 Back Squat 7×3 Close Grip Bench Press   Glory 20 Minute Running Clock of:

  Glory ‘Wimont’ Six Rounds for Time of: 50 Squats 25 Ring dips

  Glory CrossFit Open 15.2  

  Glory 8 Minute AMRAP of: 15 Cal Row 15 Wall Balls (20/14) Then 3 Rounds for Time of: 10 Deadllifts (275/185) 10 Bar Facing

  Glory 12 Minute AMRAP of: 50 Double Unders 20 KB Swings (32/24 kg) 7 Jerks (155/105) Then Rest and Reset Equipment in 5 Minutes

  Glory EMOM for 15 Minutes 7 Thrusters (75/55) 7 Pull Ups 7 Burpees Rest 3 Minutes for Set Up of: Tabata Tuesday 20 Seconds

  Goals 5k Row for Time * Every 3 minutes, complete 3 muscle ups   Glory 7 Rounds of: 7 Box Jumps (30/24) 100m Sprint

  Goals EMOM for 10 Minutes of: Snatch Grip Push Press + Snatch Balance + OH Squat (You choose the weight)   Glory 12 Minute

  Glory “TEAM OPEN TEST” In Teams of 2, 20 Minute AMRAP of: 100 Wall Balls (20/14) 100 Double Unders (no singles, DU’s or attempts

  Goals For Time: 10 Legless Rope Climbs   Glory 15 Minute AMRAP of: 21 Wall Balls (20/14) 15 Cal Row 9 Deadlifts (225/155)

  Goals 3 Rounds for Time of: 20 Calories on Bike (arms only) 30 Calories on Rower 1 minute rest between rounds   Glory 15-12-9

  Glory “Gav” 6 Rounds of: 17 Pull Ups 75 Double Unders 10 Burpees

  Goals Every Minute On the Minute for 14 Minutes of: Odd Minutes:  3 Squat Snatches Even Minutes:  12 Unbroken Toes to Bar   Glory

  Glory 2K Row For Time: Every Minute on the Minute Complete: Death by Thrusters (95/65) At the 1-min mark get off the rower and

  Goals 15 Minutes to Set: 1 Rep Max of: Clean & Jerk   Glory “Hobbs” 3 Rounds of: 2 Minutes of KB Swings 1

  Glory “Marston” 20 Minute AMRAP of: 1 Dead Lift (405/285) 10 Toes to Bar 15 Bar Facing Burpees

  Goals Every Minute On the Minute for 10 Minutes of: Odd Minute: 10 OH Squats* (with 2-second pause at the bottom) *you choose the weight

  Glory “Zeus” 3 Rounds For Time of: 30 Wall Balls (20/14) 30 Sumo Deadlift High Pulls (75/55) 30 Box Jumps (20) 30 Push Press

                                  Valentines Day Warm-Up In 10 Minutes or Less

  Goals 50 Strict Toes to Bar 50 GHD Back Extensions 50 AB Mat Sit Ups   Glory 15 Minute AMRAP of: 1 Clean and Jerk

  Goals 3 Giant Sets of: 5 Strict Muscle Ups 10 Bench/Box Supported Bent-over Row (you choose the weight) 10 Barbell Back-rack Reverse Lunge Steps

  Goals 15 Minutes To Set 1 RM of: Deadlift   Glory “Mary” 20 Minute AMRAP of: 5 Handstand push-ups 10 1-legged squats (alternating legs)

  Goals 22 Minutes to: Quickly work up to a heavy Front Squat Quickly work up to a heavy Snatch Grip Push Press from behind

  Glory 3 Rounds For Time of: 5 Muscle Ups 10 Power Cleans (155/105) 3 Rounds For Time of: 20 Chest to Bar Pull Ups

  Glory “Holleyman” 30 Rounds For Time of: 5 Wall Balls (20/14) 3 Handstand Push Ups 1 Power Clean (225/185)

  Glory 20 Minute AMRAP of: 50 Wall Balls (20/14) 50 Double  (no singles) 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar

  Goals 20 Minutes to Work: 5×2 Snatch Grip Push Press from behind the neck. 5×1 High Hang Power Snatch 3×2 Overhad Squat 2×10 Front

  Goals 10 Minutes to Set: Max Unbroken Strict HSPU* * Rest 1 Minute Between Sets   Glory 3 Rounds For Time of: 30 Cal

  Glory “Arnie” With a single 2/1.5 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead

  Glory For Time: 200 Wallballs* (20/14) 150 KB Swings* (32/24 kg) 100 Shoulder to Overhead* (95/65) *Every time you break, 5 burpees