Cincinnati Strength & Conditioning
Home of CrossFit Steel Place

513 910 5050

Wod

Training

Monday, 02.20.17 – Sport

Posted on by cincinnatistrength

3 rounds not for time – just practice, should not be breathing hard here:
3/side 1-arm DB snatches
3 DB deadlifts
3 DB hang squat cleans
3 DB thrusters
3 DB burpees
+
A. Squat clean & jerk, 10 x 1 moderate; begin a rep every :30
+
3 sets:
:60 ring muscle-ups
:60 rest
+
AMRAP in 5:00, return to round of 21 upon completion of round of 9:
21-15-9 of (power cleans @ 115/75 + overhead squats @ 115/75)
+
400m sandbag carry immediately upon completion of AMRAP, pick it up and go

Post result to comments.

Monday, 02.20.17 – 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 + 10m/side 1-arm DB overhead walking lunges)

A. Front squats or overhead squats (only if mobility is sufficient to allow quality overhead positions), 5-5-5-5-5 moderate, 20X1; begin a set every 2:00
+
5 sets:
:30 row hard
:30 rest
:30 thrusters – your choice DB or barbell
:30 rest
:30 pull-ups – your choice of variation
:30 rest
+
5:00-10:00 mobility work – coach-led

Post results to comments.

Saturday, 02.18.17 – Health

Posted on by cincinnatistrength

Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led

For time in teams of 2-4 w/teammates advancing to the next station only once it’s been cleared by the athlete in front of them:
40 row or Assault Bike calories
40 burpees
40 kettelbell swings
40 sit-ups
400m run
+
Optional:
Abs, bis, & tris of choice

SCHEDULE NOTICE: we will only have a single class today @ 0900, after which the gym will be closed

Saturday, 02.18.17 – Sport

Posted on by cincinnatistrength

3 attempts:
Max unbroken double-unders
+
5-4-3-2-1 nice & steady, movement quality of speed:
Power cleans, touch-and-go for the multi-rep sets
Handstand push-ups, strict and/or deficit to make the movement challenging
+
For time in teams of 2-4 w/teammates advancing to the next station only once it’s been cleared by the athlete in front of them:
40/30 row or Assault Bike calories
40 burpees
40 kettelbell swings
40 sit-ups
400m run
+
gun show

Post results to comments.

SCHEDULE NOTICE: the gym will be closed for the day beginning @ 1000, get in early!

Friday, 02.17.17 – Sport

Posted on by cincinnatistrength

A. Thruster or front squat (your choice), build quickly to a moderate single w/no grinding out of the hole
B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :45
+
For time:
21-15-9 of [thrusters @ 95/65 + pull-ups]
1600m run
+
5:00-10:00 easy walk or bike cool-down
+
ab/low back work of choice – keep total reps low today

Post results to comments.

SCHEDULE NOTICE: tomorrow, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) held from 1000-1600