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07/21/14 WOD

Main – CrossFit

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Clean and Jerk

15 mins to work to a 2rm Clean & Jerk,

Clean and Jerk

then 1X1@ 95%

Clean and Jerk

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

Metcon (Time)

30 Shoulder Touches
100 KB Snatches 24/16kg (50l/50r anyhow)
30 Burpee Box Jumps 24/20″
30 Shoulder Touches

*If you can HS Walk, perform a 50′ HS Walk instead of Shoulder Touches

07/19/14 Kettlebell Class

Main – Kettlebell

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Metcon (AMRAP – Reps)

15min
Pausing Ladder
1-2-3-4-5-6-7……….etc
BREAK start at 1 again

Metcon (Time)

Dbl KB
24/16kg
3 rounds
Cleans -7
FS-7
Swings-7

Metcon (Weight)

5 rounds 20:10
Planks
Russian twist

07/19/14 WOD


Main – CrossFit

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Clean and Jerk

15 minutes to establish a 1RM Clean & Jerk.

Metcon (Time)

“Diane for John Dill”

15-12-9 of:

Power Cleans 185/125
Deficit HSPU 6/4″

07/18/14 WOD


Main – CrossFit

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Back Squat

Back Squat: 1X5@60%

Back Squat

1X5@70%

Back Squat

2X5@75%

Front Squat

Front Squat: 1X5@60%

Front Squat

1X5@70%

Front Squat

1X5@75%

Metcon (Time)

35 KB OH Swings 24/16kg
15 Muscle-Ups/C2B
25 KB OH Swings
10 Muscle-Ups/C2B
15 KB OH Swings
5 Muscle-Ups/C2B

07/17/14 WOD

Main – CrossFit

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Deadlift

Every 30 seconds at 60%
5 reps 5 sets

Metcon (Time)

800 meters
100 Wallballs 20/14lbs
800 meters

07/17/14 Kettlebell Class

Main – Kettlebell

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Metcon (Time)

5 rounds
Use 2 KBs for the following circuit 24/16kg
10x Front squat
20x Alternating bent row
10x Push press
10x Pistols

Turkish Get Up

10×2

07/16/14 WOD

Main – CrossFit

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Hang Snatch

Hang Snatch: 5×2@80% of 2rm

Metcon (Time)

5 sets of:

4 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air-squats

Rest 1:00 between sets.

07/15/14 Kettlebell Class

Main – Kettlebell

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Metcon (Weight)

VWC 15:15
30 sets 16/12kg
*7-8 cadence

Metcon (Time)

For time
100x reps each exercise 24/16kg
KB Swings
KB Goblet squats
KB Press
KB Suitcase deadlift
KB Thruster

Turkish Get Up

R/L is 1 set

07/15/14 WOD

Main – CrossFit

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Back Squat

1) Back Squat: 1X5@60%

Back Squat

1X5@70%

Back Squat

2X5@75%

Front Squat

2) Front Squat: 1X5@65%

Front Squat

1X5@70%

Front Squat

1X5@75%

Metcon (Time)

10 Clean & Jerks @ 75% of 1rm
Run 800m
30 Shoulder Touches

07/14/14 WOD

Main – CrossFit

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Split Jerk

Split Jerk from rack: 5×2@80% of 2rm

Metcon (Time)

10 Power Cleans 135/95
1 Strict HSPU
9 Power Cleans 135/95
2 Strict HSPU
8 Power Cleans 135/95
3 Strict HSPU
7 Power Cleans 135/95
4 Strict HSPU
6 Power Cleans 135/95
5 Strict HSPU
5 Power Cleans 135/95
6 Strict HSPU
4 Power Cleans 135/95
7 Strict HSPU
3 Power Cleans 135/95
8 Strict HSPU
2 Power Cleans 135/95
9 Strict HSPU
1 Power Cleans 135/95
10 Strict HSPU