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07/29/14 Kettlebell Class


Main – Kettlebell

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Metcon (AMRAP – Reps)

Snatch Ladder max effort R/L 16/12kg
1-2-3-4-5-6-7-8-9-10……….
Unbroken

Dbl KB Complex 15:15 (Weight)

8 Rounds 15:15
Dbl KB 16/12kg
Swings
Cleans
Press
FS

Metcon (Weight)

Partial TGU 20:10
R/L 5 sets

07/29/14 WOD


Main – CrossFit

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Back Squat

Back Squat: 12 mins to work to a 3rm,

Back Squat

then 1×3@95%

Back Squat

1×3@90% – rest 1:30 between drop sets

Metcon (Time)

30 Burpee Box Jumps 24/20″
30 Dbl KB Clean & Jerks 24/16kg
30 Burpee Box Jumps 24/20″

07/28/14 WOD


Main – CrossFit

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Clean and Jerk

12 minutes to establish a 2rm Clean & Jerk,

Clean and Jerk

then 1X1@ 95%

Clean and Jerk

1X1 @ 90%. Rest 1:30 between drop sets

Metcon (Time)

3 rounds for time of:

Run 400m
10 Muscle-Ups/C2B
25 Wall Balls 20/14

07/26/14 Olympic Lifting


Main – Olympic Lifting

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Clean and jerk off boxes@ bottom of knee

5X2 -heavy working double

Behind The Neck Jerk

Heavy working double

Pendlay Row

Pendlay Row: 3X5@80% – rest 60 sec.

GHD Situps

4×10

07/26/14 WOD


Main – CrossFit

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Snatch

15 min to establish 1RM Snatch

Metcon (Time)

3 rounds for time of:

50 KB Swings 24/16kg
21 HSPU (Kipping is allowed)
12 Hang Power Snatches 115/85

07/26/14 Kettlebell Class

Main – Kettlebell

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Metcon (Time)

Partner Workout
600 swings-24/16kg
Partner one swings for reps
Partner two Handstand hold

Metcon (No Measure)

TGU Drills

07/25/14 WOD

Main – CrossFit

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Front Squat

20 minutes to establish a 3RM Front Squat.

Metcon (Time)

3 Rounds:

100 Dubs
8 Power Snatches 115/75
7 Muscle-Ups/Hip ups

07/24/14 Kettlebells Class

Main – Kettlebell

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Metcon (Time)

3rd Dbl KB 16/12kg
Snatch-RR
Snatch-PP-RR
Snatch-PP-FS-RR
Snatch-PP-FS-C-RR
Snatch-PP-FS-C-Swing-RR

Metcon (AMRAP – Reps)

10 min AMRAP Dbl 24/16kg
1-10…….
Swing-FS

Metcon (Time)

21-15-9
Dbl Thrusters 24/16kg
Burpees

Turkish Get Up

07/24/14 WOD

Main – CrossFit

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Deadlift

1RM

Metcon (Time)

5 Rounds
400
2 leg less rope climbs/ 2 rope climbs

07/23/14 WOD


Main – CrossFit

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2rm Snatch

12 minutes to establish a 2rm Snatch,

2rm Snatch

then 1×1@95%,

2rm Snatch

1×1@90%, rest 1:30 between drop sets

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips