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Games Training WOD

Tuesday Games Training

Intervals

6 x 400m sprint
– New run every 3:00

Gymnastics

Choose one of the following:

A.  3 sets of 15 unbroken strict Handstand push-ups
B.  4 sets of 12 unbroken strict HSPU
C.  5 sets of 9 unbroken strict …

June 26, 2017

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Monday Games Training

CrossFit Grandview, Grandview Barbell – CrossFit L2

Power Clean (4 x 3)

New set every 2:00

80% Across

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15 minutes

60 Double unders

30/25 Calorie row

10 Double …

June 25, 2017

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Saturday

Skill

Touch and go power clean
3-3-3-3-3
New set every 1:30
Progressive

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips
*Power cleans

L – 2

For Time
10 Deadlifts, 225/155
10 Cal Bike
8 Deadlifts, 275/185
15 Cal Bike

June 23, 2017

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Friday Games Training

Split Jerk (1-1-1-1-1-1-1)

New set every 2:00
Ramp up to heavy single or new 1 rep max

10 Rounds:

1:00
3 Thrusters 165/110
6 Burpees
Max chest to bar pull ups in remaining time
2:00 Rest

*Score each round of

June 22, 2017

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Thursday Games Training

Metcon (Time)

For Time:
80 Air squats
70 Push ups
60 Wall balls 20/14
50 Calorie row
40 Single arm DB overhead squats 35/25
30 Alternating DB snatches 70/50
20 Pistols
10 Bar muscle ups

Accessory

8 x 200m sprint

June 21, 2017

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Wednesday Games Training

Clean (1-1-1-1-1-1-1)

New lift every 2:00
Ramp up to heavy single or new 1 rep max

 3 Rounds For Time:

3 Rope climbs
9 Squat cleans 185/125
15 Handstand push ups

Accessory

Front squat
2@70%
2@75%
2@80%
3@85%

June 20, 2017

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Tuesday Games Training

 As Many Rounds As Possible In 4 Minutes:

21 Calorie bike
21 Burpees
9/7 Muscle ups

Rest 4:00

 As Many Rounds As Possible In 4 Minutes:

15 Calorie bike
15 Burpees
7/5 Muscle ups

Rest 4:00

 As Many Rounds As

June 19, 2017

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Monday Games Training

Snatch (1-1-1-1-1-1-1)

New lift every 2:00
Ramp up to heavy single or new 1 rep max

For Time:

50-40-30-20-10
Row for calories
100-80-60-40-20
Handstand walk

*Break handstand walk into 20′ increments

Extra Credit

Back squat
2@70%
2@75%
2@80%
3@85%

June 18, 2017

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Saturday

Rene – 7 rounds for time of:

400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3,

June 16, 2017

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Friday Games Training

Split Jerk (2-2-2-2-2)

New set every 2:00
Progressive

On The Minute For 10 Minutes:

6 Deadlifts
30 Double unders

Minute 1 starts at 275/175 and add 10 lbs per min
Men Rx = 275-285-295-305-315-325-335-345-355-365
Women Rx = 175-185-195-205-215-225-235-245-255-265

Extra Credit

June 15, 2017

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