Welcome to CrossFit West Plains

Welcome to the CrossFit West Plains website.

Workout of the Day

Wednesday 

Ghost:  6 rounds:  1 minute cal row, 1 minute burpees, 1 minute double unders, 1 minute rest

Tuesday

Part 1:  7 minute cap:  5×3 power snatch. Try to establish a 3 rep max; 3 minute rest, then part 2:  4 rounds:  10 alt db snatch 70/50 (scale 50/35), 15 box jump overs 24/20, 20  calorie row

Monday

12 power cleans 165/115, 20 pistols 55/35, 9 power cleans 185/125, 16 pistols 55/35, 6 power cleans 205/135, 12 pistols 55/35 (performance:  135/95, 155/105, 175/115, unweighted pistols; group:  95/65, 115/75, 135/95, assisted pistols or 2x air squats)

WP Endurance Workouts

Endurance 

Run 400m 30 kb swings 20 push-ups 10 goblet squats Run 800m Repeat set Run 1600m Repeat set Run 800m Repeat set  Run 400m

Tuesday 

 Run 1k, 50 sit-ups  25 Hang power cleans 95/65, Run 1k, 50 box jumps, 25 push press 95/65, Run 1k, 50 lunges, 25 bench press 95/65

Competition Workouts

Week 1, Saturday

Snatch from blocks – Max triple, then -10% for 3×2;  Clean & Jerk from blocks  -  Max 3+1, -10% for 3+1×2;  Clean DL with 5 sec eccentric  -  8 RM then -5 & 10% for 8

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