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04/18/14 WOD

Main – CrossFit

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Deadlift

(80%)3 sets x 3 reps

Deadlift

(65%)3 sets x 3 reps (120 sec rest b/w sets)

Metcon (AMRAP – Reps)

Five rounds
3:1 Partner WOD
Cleans-12
KB Snatch-for reps 16/12kg

04/17/14 Kettlebell Class


Main – Kettlebell

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Metcon (Time)

For time
5 sets of 10 swings
4 sets of 15 swings
3 sets of 20 swings
2 sets of 25 swings
1 set of 30 swings
* unbroken (penalty 10 burpees)

Metcon (Time)

Four rounds
Sled push-100ft 10/25
Dbl KB-25 24/16
Max Strict Pullups

Metcon (No Measure)

TGU and KB situps

04/17/14 WOD


Main – CrossFit

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Hang Snatch

7X2 Hi-hang Snatch – work to a heavy (but perfect) double

Metcon (AMRAP – Reps)

9 minute AMRAP of:

20 Wall Balls 20/14
3/2 Muscle-Ups (mod PU)
25 KB Swings 24/16kg

04/16/14 WOD


Main – CrossFit

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Hang clean +Jerk

5X2 Hang Clean (just above knee) & Jerk – work to a max for the day

Metcon (Time)

20 Thrusters 95/65
20 Split Jumps
30 V-Ups
15 Thrusters 135/95
20 Split Jumps
30 V-Ups
10 Thrusters 155/105
20 Split Jumps
30 V-Ups

04/15/2014 Kettlebell Class


Main – Kettlebell

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Metcon (Time)

5 rounds
Use 2 KBs for the following circuit
10x Front squat (12/16kg)
20x Alternating bent row
10x Push press
10x Swings

Metcon (Time)

Four rounds
Dbl KB Chest press-15 reps 12/16kg
Waiters walk-50ft
*Every min on the minute 5 burpees

Metcon (No Measure)

TGU with KB

04/15/14 WOD


Main – CrossFit

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Back Squat

1) Back Squat: 1 attempt to establish a 20RM – rest 2:00 (before #2)

*Add approximately 5-10# to last week’s number. Push this week to as close to maximal as possible.

Front Squat

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Metcon (Time)

4 rounds of:

10 Deficit HSPU 6/4″
15 TTB
20 Burpees

Rest 2 minutes between rounds

04/14/14 WOD


Main – CrossFit

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Hang Snatch

5X2 Hang Snatch (just above knee) – work to a max double for the day

Metcon (AMRAP – Reps)

20 minute AMRAP of:

40 Double-Unders
20 Overhead Barbell Lunges 75/55#
4/3 Muscle-ups

04/14/14 WOD


Main – CrossFit

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Hang Snatch

5X2 Hang Snatch (just above knee) – work to a max double for the day

Metcon (Time)

20 minute AMRAP of:

40 Double-Unders
20 Overhead Barbell Lunges 75/55#
4/3 Muscle-ups

04/12/14 WOD


Main – CrossFit

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Metcon (Time)

Ten rounds
115/75 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

04/12/14 Olympic Lifting

Main – Olympic Lifting

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a): Hang Clean +Jerk

A) Find 1 RM Hang CJ+Jerk @ Top of Knee

b): Hang clean +Jerk

B) 3 sets of 1 @ 90% of 1RM

c): Clean grip RDL into shrug

C) Clean Grip RDL into shrug: 4 sets of 6 reps @ 100% of 1RM

Bent Over Row

Bent Over Row: 4 sets of 8
Heavy but not till failure