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03/04/15 WOD


Main – CrossFit

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Connectivity (No Measure)

Mobility drills

Back Squat

Back Squat (based on 1rm squat): 1×3@85%ds

Back Squat

3×2@90%

Back Squat

1×3@85% – rest exactly 90 seconds

Metcon (2 Rounds for reps)

3 rounds for time of:

10 Power Snatches 95/65#

10 TTB

*Rest 2:00

3 rounds for time of:

10 Power Cleans & Push Jerks 115/75#

10 C2B Pull-ups

03/03/15 Kettlebell Class


Main – Kettlebell

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Metcon (AMRAP – Reps)

3 rounds

30 seconds max reps KB snatch R/L 24/16kg

Rest 30 seconds

30 seconds max reps KB thruster R/L

Rest 30 seconds

30 seconds max reps KB swing R/L

Rest 30 seconds

Metcon (Weight)

Four rounds

Dbl KB 24/16kg

FS-15

Strict PU-10

TGU-R/L

03/03/15 WOD


Main – CrossFit

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Connectivity (No Measure)

Flexibility

4×0:20 Box Handstand Hamstring Stretch, at this point you should begin trying to walk your hands closer and closer to the box until you feel a stretch in your shoulders and hamstrings.

Static Shaping

3x Maximum Effort L- Sit

Handstand Work

3×12 Handstand Straight Arm Hip Taps

Power Clean & Push Jerk

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Power Clean & Push Jerk

1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Metcon (Time)

100 KB Snatches (alternating every 10 reps)

*5 HSPU EMOM*

03/02/15 WOD


Main – CrossFit

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Connectivity (No Measure)

1 Mile

Power Snatch

EMOM for 5:00-

5 Power Snatches*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Try to add to last week’s numbers.

Power Snatch

1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1

Metcon (Time)

500 Russian Swings 24/16kg

*every time you put the bell down , run 400m

Start with 400m

02/28/15 Olympic Lifting


Main – Olympic Lifting

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Hang Clean

1) Clean from mid thigh – 1×3@60%,

Hang Clean

1×2@70%

Hang Clean

1×2@80%

Hang Clean

1×2@85%,

Hang Clean

1×2@90%

Hang Clean

1×2@85%

Hang Clean

1×2@90%

Split Jerk

) Split Jerk from rack – 1×3@60%,

Split Jerk

1×2@70%

Split Jerk

1×2@80%

Split Jerk

1×2@90%,

Split Jerk

1×2@95%

Snatch Pull

From 1rm snatch

Snatch pulls – 1×3@70%

Snatch Pull

1×2@80%

Snatch Pull

1×2@90%

Snatch Pull

1×2@100%

Snatch Pull

1×2@110%

Snatch Pull

1×2@120%

2/28/15 Kettlebell Class


Main – Kettlebell

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Metcon (Time)

10 rounds

10-9-8-…-3-2-1x reps

KB Swing (32/24kg)

Goblet Squat (32/24kg)

Metcon (AMRAP – Rounds)

20 AMRAP

Dbl KB

Reverse lunge-10 R/L

Push Press-10

100ft Rack walk

02/28/15 WOD

Main – CrossFit

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Connectivity (No Measure)

Mobility drills

Metcon (Time)

Three rounds

20x Pull-ups (any variation)

30x Push-ups (regular)

40x Sit-ups (abmat)

50x Air Squats (on medball)

400m

02/27/15 WOD 15.1


Main – CrossFit

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CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

02/26/15 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

30 sets 15:15

Swings

Goblet squats

DL

Metcon (Time)

5rds

20 Snatch R

20 Snatch L

TGU R/ L

02/26/15 WOD


Main – CrossFit

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Connectivity (No Measure)

Mobility drills

3-Position Snatch

Alternating EMOM for 10:00-

1 Three Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM. Try to add 5-10# + to last week.

14 Split Jumps (each jump counts 1 rep)

Metcon (Time)

For Time.

5 Power Cleans 95/65#

10 Burpee Box-Jumps 24/20″

10 Power Cleans 95/65#

20 Burpee Box-Jumps 24/20″

4 Power Cleans 115/80#

10 Burpee Box-Jumps 24/20″

8 Power Cleans 115/80#

20 Burpee Box-Jumps 24/20″

3 Power Cleans 135/95#

10 Burpee Box-Jumps 24/20″

6 Power Cleans 135/95#

20 Burpee Box-Jumps 24/20″