Cincinnati Strength & Conditioning
Home of CrossFit Steel Place

513 910 5050

Wod

Training

Wednesday, 03.08.17 – Sport

Posted on by cincinnatistrength

Adjustments will be made for those who did not repeat 17.2 on Monday…

A. Squat snatch, 6-8 x 1 @ 70-80% max; begin a rep every :45
B. Squat clean & jerk, 6-8 x 1 @ 70-80% max; begin a rep every :45
+
5:00-10:00 ring muscle-up tech work – keep volume low, cut all-together if hands are hurting from 17.2
+
3 rounds for reps:
2:00 of (10 handstand push-ups + 20 wall balls @ 20/14 to 10 + 40 double-unders)
:60 rest
+
For time @ 80-90% – begin immediately after final :60 rest from the 3 rounder:
400m run
30 Russian kettlebell swings, 70/53
200m run

Post results to comments.

Wednesday, 03.08.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (10 band dislocates + 10 band pull-aparts + 10 band behind-the-neck presses)
2 sets of (:05-:10/side bottom of pistol hold + 5 scap pull-ups + :30 plank on ground)

A. Front squats, 5-5-5 all moderate/tough; begin a set every 3:00
+
15:00 @ 70-80% effort – nice and steady:
5 strict pull-ups
10 wall balls @ 20/14 to 10/9 or 10 KB goblet squats
15 hard pulls on the rower – don’t worry about spm/calories/meters, just generating power
+
5:00 coach-led mobility work

Post results to comments.

Tuesday, 03.07.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
3 rounds of(1/side Turkish get-up + 10 controlled scap push-ups)

5 rounds for loads/reps:
:90 of (3 power snatches or power cleans (your choice) + max double-unders in remaining time)
:90 rest
+
3 sets for reps:
:60 wall walks or handstand push-ups if proficient
:60 kettlebell swings – your choice weight
:60 rest
+
5:00-10:00 coach-led mobility work

Post results to comments.

Tuesday, 03.07.17 – Sport

Posted on by cincinnatistrength

A. Power snatch, build quickly to a single @ 80% max – nothing above!
+
Every :60 for 15:00 (5 sets of each):
1st: 3 touch-and-go power clean & jerks, moderate up to 185/125
2nd: 30-60 double-unders
3rd: :30 row, bike, or ski erg @ 90% aerobic effort
+
3 rounds not for time:
15 reverse hypers
6-8 DB bench press, 11X1
6-8 DB bent-over rows

OR if 17.2 yesterday:

For time(s):
75 row calories
4:00 rest
60 row calories
3:00 rest
45 row calories
2:00 rest
30 row calories
:60 rest
15 row calories
+
3 sets not for time:
15 light reverse hypers
:30/side plank
+
10:00-20:00 mobility work of choice

Post results to comments.

Monday, 03.06.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of (5/side 1-arm bent-over DB rows + 10 jumping switch lunges)

AMRAP in 12:00:
50’ walking lunges w/DB @ shoulders
16 toes-to-bar
8 DB power cleans
+
5:00-10:00 mobility work – coach-led

* just like last week, there will be lots of options here! If registered for the Open, check your division’s standards for DB load and movement variations (there are TTBs, hanging leg raises, bar muscle-ups, CTB, chin-over-bar pull-ups)… for those not registered, select a DB load that is appropriate for consistent movement w/minimal rest between reps/sets…

Post results to comments.