Apr 23

CrossFit 239 Fort Myers Florida Daily WOD

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Thursday 4/24

 

Chan warmup + bulletproof shoulders

 

Handstand progressions (choose from below based on ability level)

 

5 x 2 wall walks-hold max handstand hold on second wall walk of each set (unable to do strict HSPU)

 

5 x 2 wall walks + negative from top of each wall walk (able to do less than 3 strict HSPU)

 

5 x max effort strict HSPU (able to do more than 3 strict HSPU)

 

 

Strength:

Clean + jerk 1, 1, 1, 1, 1

 

Conditioning:

For time:

12-9-6-3

Thruster 85/125

Strict pullups

Apr 22

CrossFit 239 Fort Myers Florida Daily WOD

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Wednesday 4/23

Chan warmup

 

Strength:

Pullup progressions (choose one from below based on current ability level)

 

3 x ME ring rows (no strict pullups)

 

6 x negatives (less than 5 unbroken strict pullups) starting with a pullup

 

4 strict pullups directly into max rep kipping pullups, stop when 30/40 total kipping pullups are achieved (able to do more than 5 unbroken strict pullups)

 

Conditioning:

Partner WOD-divide work as needed

For time

2k row

100 KBS 24/32 (no KB snatches-extended arms throughout)

50 TTB

100 dubs

50 pullups

Apr 21

CrossFit 239 Fort Myers Florida Daily WOD

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Tuesday 4/22

Chan warmup + thoracic bridges

 

TTB progressions (choose from below based on current ability level)

 

3 x 10-20 Ab-mat situps (unable to do strict TTB)

 

3 x max rep strict TTB (less than 10 strict unbroken TTB)

 

3 x max rep strict TTB with 6# med ball between feet (more than 10 strict unbroken TTB)

 

Strength:

Squat 3, 3, 3, 3, 3

 

Conditioning:

5 RFT

20 standing lunges with a 15/25lb plate locked out overhead

20 burpees onto the plate

Apr 20

CrossFit 239 Fort Myers Florida Daily WOD

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Monday 4/21

 

Chan warmup

 

 

Push-up progressions (no sagging or shooting up of hips + hands just outside of shouders)

 

3 x ME plank hold (unable to do 5+ strict pushups from knees)

3 x ME pushups from knees with 2 second pause at the top of each rep, fully locked out. (able to do 5+ strict pushups from knees)

3 x ME pushups with 2 second pause at the top of each rep, fully locked out. (Able to do 5+ strict pushups from toes)

 

 

Strength:

Push press

3, 3, 3, 3, 3

 

 

Conditioning:

10 minute AMRAP

50m sled push (green sled + 50/90lbs, brown sled + 20/60lbs)

250m row

Apr 18

CrossFit 239 Fort Myers Florida Daily WOD

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Saturday 4/19

 

Bear complex

Complex  consists of 5 rounds of 7 sets of the following sequence:

Power Clean

Front Squat

Push-Press

Back Squat

Push-Press

 

You can’t set the barbell down until each round is complete. Rest as needed between rounds, but keep increasing the load on the barbell until you find your max. Your score is the max weight with which you were able to complete a full round.

 

Curls 3 x 10, moderate weight

 

Clean pulls 4 x 4, AHAP

Apr 16

CrossFit 239 Fort Myers Florida Daily WOD

gym

Thursday 4/17

 

Chan warmup + Bulletproof shoulders

 

Handstand progressions (choose from below based on ability level)

 

5 x 2 wall walks-hold max handstand hold on second wall walk of each set (unable to do strict HSPU)

 

5 x 2 wall walks + negative from top of each wall walk (able to do less than 3 strict HSPU)

 

5 x max effort strict HSPU (able to do more than 3 strict HSPU)

 

 

Strength:

Power snatch

3, 3, 3, 3, 3

 

Conditioning:

DIY cashout, not for time

200 sledgehammer strikes, alternating hands every 10 strikes

Apr 15

CrossFit 239 Fort Myers Florida Daily WOD

Lila

Wednesday 4/16

 

Chan warmup

 

Strength:

Chinup progressions (choose one from below based on current ability level)

 

3 x ME ring rows (no strict chinups)

 

6 x negatives (less than 5 unbroken strict chinups) starting with a chinup

 

3 x max rep strict chinups (more than 5 unbroken strict chinups)

 

Partner WOD-divide work as needed

50 hang power cleans 65/95

Barbell carry to Commercial Drive & back

50 back squats

Barbell carry to Commercial Drive & back

50 push press

Barbell carry to Commercial Drive & back

50 burpees over the bar