WOD

Thursday 4/12

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

 

A. Split Jerk
8.6.4.3.2.1.

*S/S DB Forward or Walking Lunges
20.18.16.14.12.10 (total)

*Increase weight on both exercises for each set
*20 minute clock

B. For Time
21-15-9
Rowing Calories
Burpees over Rower

*If larger class, go in 2 heats
*Second group cheers first group on and vice versa
*8 minute time cap

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Tuesday 4/10

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 20 Minute Partner AMRAP
40 Front Squats
40 Burpee Pull-ups
40 DB Hang Clean & Jerks (single arm)
400m Run

F – 85/65
P – 115/85
S – 135/105
*Partners split the reps and run together

B. 3 Rounds for Completion
5 KB Turkish get-ups (right)
10 DB Single-legged deadlifts (right)
5 KB Turkish get-ups (left)
10 DB Single-legged deadlifts (left)

*Attempt to increase in weight each round
*Not a race

 

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Sunday 4/8

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

 

 

A. 5 Rounds For Time
400m Run
10 Muscle-ups (or highest progression)
15 HSPU (or highest progression)
30 Sit-ups
40 Air Squats

F – TRX Rows / Push-ups (knees or traditional)
P – Banded Pull-ups / Push-ups (decline or pike)
S – Muscle-ups / HSPU (kipping or strict)

*35 minute time cap
*May mix progressions

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Saturday 4/7

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

 

 

A. Max Height Box Jumps
Sets of 8.6.4.3.2.2.

*Increase height as form remains
*10 Push-ups in between sets
*15 minute clock

15lb plates = 1″
25lb plates = 2″
45lb plates = 3″

B. 10 Rounds For Time
200m Med Ball Run
15 Wall Ball Shots

*15 squat penalty if you drop the ball
*30 Minute Time Cap

F – 14/8lb
P – 16/10
S – 20/14

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