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04/09/15 Kettlebell Class

Main – Kettlebell

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Metcon (No Measure)

Progression of the clean

Metcon (Weight)

6 rds

1 min rest between each round

round 1

10 swings R/L

round 2

8 swings + 2 cleans

round 3

6 swings + 2 cleans + 2 FS

round 4

4 swings + 3 cleans + 3 FS

round 5

2 swings + 4 cleans + 4 FS

round 6

8 cleans + 2 FS

*6rds equals 1 cycle

after each cycle then rest 2 minutes

complete 3 cycles

04/08/15 WOD


Main – CrossFit

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Connectivity (No Measure)

Mobility drills

Low Hang Snatch (above knee)

1) 7X1 Hang Snatch (just above knee) – work to a max for the day, but no more than one miss – rest as needed

Low Hang Clean (above knee)

2) 5X1 Hang Clean (just above knee) – work to a max for the day, but no more than one miss – rest as needed

Push Jerk

3) 5X1 Jerk from rack – work to a max for the day, but no more than one miss – rest as needed

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Russian Swings/Strict Pullups

04/07/15 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

1-2-3-2-3-4-3-4-5-4-5-6-5-6-7-6-7-8x reps

One arm Swing (heavy bell)

Goblet

Metcon (Time)

15 strict pushups

5x(21x 2H KB swing (24/16kg) + 1 TGU R/L

10 strict pushups

3x(15x 2H KB swing (32/24kg)) + 1 TGU R/L

10 strict pullups

1x(9x 2H KB swing (32/24kg) + 1 TGU R/L

15 strict pushups

04/07/15 WOD


Main – CrossFit

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Connectivity (No Measure)

800m

Mobility drills

3 Position Clean

Alternating EMOM for 14:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk 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.

15 Jumping Air Squats

Toes-To-Bar

1a) 4X1:00 ME TTB – rest 90 sec.

Behind the neck Pushpress+2 snatch balances

Metcon (Time)

Run 3 miles

Yes run 3 miles, is your workout!!

Now don’t be that person!!!!

04/06/15 WOD


Main – CrossFit

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Connectivity (No Measure)

Mobility drills

3 Position Snatch

Alternating EMOM for 14:00-

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.

10 Burpees

Paused Front Squat

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

Ring Dips

1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

04/04/15 Olympic Lifting


Main – Olympic Lifting

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Snatch

1) 5X1 Snatch – work to a max for the day, rest as needed

Clean and Jerk

2) 5X1 Clean & Jerk – work to a max for the day, rest as needed

Front Squat

3) 5X3 Front Squats – work to a 3rm, rest as needed

04/04/15 WOD

Main – CrossFit

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Connectivity (No Measure)

Mobility drills

Push Press

EMOM for 7:00 (7 total sets):

3 Push Press – begin at 70% of 1RM and increase load each minute, work to a max triple for the day

Metcon (Time)

For time

Run 800m

20x Pull-ups

30x Box jumps (24″)

20x Double unders

40x Ball slams (30#/20#)

50x Air Squats

Run 400m

20x Knees to elbows

30x Walking lunge steps

Run 200m

40x Russian KB twist 16/12kg

50x Push-ups release

40x Double-unders

04/02/15 Kettlebell Class


Main – Kettlebell

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Metcon (AMRAP – Rounds)

Complex 15min 24/16kg

Swing-10 R/l

Snatch-5 R/L

Goblet squat-15

Metcon (Weight)

Swings-300 HEAVY BELL

*work on breathing and tension!!

04/02/15 WOD

Main – CrossFit

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Connectivity (No Measure)

Mobility drills

Deadlift

5 x 5 x 70% (5 sets of 5 reps at 70% of 1RM)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#