Strength
Back Squat – Work up to 95%, then do 3×5 @ 80%
Conditioning
5 Rounds (interval style)
1 Round of “DT” 185/125#
20 Cal Row
—rest 2 minutes between rounds
Midline (Day 27)
Plank (weighted) – 4 sets ME (200#/110#, 155#/90#, 110#/55#, 55#/25#)
WOD Notes: TD = 2-3:30 min/round. Each round is 100% all out! DT = 12 deadlifts, 9 hang power cleans, 6 push jerks. Score = total time minus 8 minutes.
Mary dragging a sled on her hands!
Rage is closed today. We will be at CrossFit Kazam doing “Murph”! Have a great holiday everyone!
Closed – No Open Gym
Conditioning
For Time
400m Sled Drag 45/25#
30 Overhead Lunges 135/95#
25 Bar Facing Burpees
30 Power Cleans 135/95#
25 Bar Facing Burpees
30 Thrusters 135/95#
25 Bar Facing Burpees
400m Sled Drag 45/25#
WOD Notes: TD = 17-24 minutes. Overhead lunge scale = front rack lunges. Use the same weight for all 3 movements.
Strength
Back Squat – Work up to a heavy single, then 1×20 @ 78-79%
—Use a little heavier than Monday
Conditioning
Make-up/Skill Day!
Midline (Day 25)
L-Sit (rings) or Tuck Hold – 10×15 sec
—Rest 45 sec between sets
Announcement: Rage is closed Monday 5/30. We will be at CF Kazam doing “Murph”.
Strength
Power Snatch + Hang Power Snatch
—1@75%, 2@80%, 2@85%, 2@90%+ (based off 1RM power snatch)
Conditioning
For Time
20 Hang Power Snatches @ 75%
200 Double Unders
2000m Row
WOD Notes: TD = 12-18 minutes. DU scale = 400 singles. You should be able to do HPS in 3-4 sets and will take around 2 minutes.
Midline (Day 24)
Side Plank – 8×40 sec (100/60# on hip)
—rest 40 sec between sets. Same weight as last week, but this is 10 sec longer. 4 sets each side.
Strength
Power Clean + Full Clean + Front Squat + Split Jerk
—1 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%+ (based off 1RM CnJ)
Conditioning
5 Rounds For Time
1 Rope Climb 20ft
10 Deadlifts 225/155#
20 Wall Balls 30/20#
WOD Notes: TD = 10-16 minutes. RC scale = 10 ring rows. DL = 50% of 1RM (should be light to where you can complete 10 reps in less than 30 sec each round).
Midline (Day 23)
4×10 GHD Sit-ups (tempo 15/5#)
Event 4 – Atlantic Regional
Strength
Bench Press – Work up to a quick heavy single, then 4×7 @ 75-80%
Conditioning
4 Rounds For Time
7 Push Jerk 205/135#
14 T2B
400m Run
WOD Notes: TD = 9-15 minutes. PJ = 70% of 1RM. T2B scale = 14 knee above hips or 8 cal ski erg.
Midline (Day 22)
Hollow Rock – 3 Rounds: 1 min on / 30 sec off
Thank you Ragers for all your support!
Strength
Back Squat – 1×20 @ 77-78%
—use a little heavier than last Friday
Conditioning
100 KB Swings For Time 70/53#
***Do 6 burpees at the top of every minute
Midline (Day 21)
10×20 sec weighted plank (200/110#)
—heavier than last week. Rest 60 sec
WOD Notes: TD = 8-14 minutes. The WOD starts with 6 burpees. You may scale the burpees to 4 every minute if 6 will take over 30 seconds each round.
Conditioning
4 Rounds For Time
10 Power Snatches 135/95#
15 C2B Pull-ups
20 HR Push-ups
250m Sled Drag 45/25#
WOD Notes: TD = 16-22 minutes. PS = 60%. C2B scale = chin over bar or ring rows. You may scale push-ups to burpees if you can’t do push-ups strict. If classes are large, you can run 400m with med ball instead of sled drag.
Midline (Day 20)
Strict Toes To Bar – 4×10
—avoid a back swing. Have someone stand behind you if possible. Scale reps or do 2x knee raises with legs as straight as possible.
