CROSSFIT FENWAY BLOG

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Tuesday, July 25th 2017 – Conditioning

Warm-Up
800m run
5 Strict shoulder press
5 Push press
5 strict pull-ups
1 Min Box Jump Step Down

Strength
Build to a heavy single shoulder press + 5 Push Press (31×1) all push press reps
* treat this more of a skill session then a max out

WOD
800m run
then:
21-15-9
C2B
Box Jumps
then:
800m run

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Monday, July 24th 2017 – Conditioning

Warm-up
250m row
10 lunges
10 ring rows
250m row
10 RDL
10 Air Squats
250m row
10 Deadlifts
1 min doubles
*mobility

Strength
3 Sets
8 Bulgarian Split Squats (dbs)(3131)
15 Banded Face Pulls

WOD
AMRAP 12
10 Deadlifts (185/115)
15 wallball sit-ups
30 doubles or 60 singles

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Saturday, July 22nd 2017 – Conditioning

Endurance WOD
21-18-15-12-9-6-3
Thrusters (45/35)
Cal Row
Box Jump overs
*200m run after every rd
Core
Tabata Hollow Body Hold

Partner WOD

45 Min Time Cap
1000m Row 
30-20-10
Front squats (155/105)
Box Jumps (30/24)
800m Row
25-20-15
Power Cleans (135/95)
Burpee Over the bar
600m Row
20-15-10
Thrusters(115/75)
Burpee Box Jumps  (24/20)
400m Row
15-12-9
OHS (95/65)
Burped Box Jump Overs

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Monday, July 17th 2017 – Conditioning

Warm-Up
2 Min singles
10 Goblet squats
10 Goblet RDLs
5 Burpees
5 Back squats (32×1)
5 Deadlifts

*mobility

Strength
Back Squats
build to a heavy single with a (32×1 tempo)
then:
1 set ME at 85% of 1rm

WOD
5 RFT:
10 Deadlifts (185/115)
10 Bar Facing burpees