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CrossFit WOD

04/09/14 WOD

Main – CrossFit

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Hang clean + Jerk

Find Max Double (you may drop it after the first jerk)
5X1 Hang Clean (just above knee) & Jerk – work to a max for the day

Metcon (AMRAP – Reps)

4 rounds of:

1:00 ME Step Down Box Jumps 24/20″
1:00 ME HSPU
1:00 ME Muscle-Ups(mod PU)
1:00 Rest

04/08/14 WOD

Main – CrossFit

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1): Back Squat

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

*Add approximately 5-10# to last week’s number, but do not go heavy enough to fail.

2): Front Squat

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

Metcon (Time)

3 rounds of:

20 Hang Power Cleans 115/75#
20 TTB

Rest 1 minute between rounds

04/08/14 Kettlebell Class


Main – Kettlebell

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Metcon (Time)

KB Snatch Test 16/24kg
100 reps within 5 min

Metcon (Time)

1-2-3-4-5-6-7-8-9-10
Swing-R/L
Clean-R/L
Press-R/L
12/16kg
*Unbroken

Metcon (Time)

Four rounds
Swings-50 24/16kg
Max effort strict pullups

04/07/14 WOD

Main – CrossFit

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Hang Snatch

7X1 Hang Snatch (just above knee) – work to a max for the day

Metcon (Time)

7 rounds for time of:

15 Wall Balls 20/14#
10 Burpees

04/05/14 Kettlebell Class

Main – Kettlebell

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Metcon (AMRAP – Reps)

15 AMRAP
Dbl KBs
1 Swing
2 Cleans
3 Snatches

Metcon (AMRAP – Rounds)

Max ascending ladder-16/24kg
1-2-3-4-5-6-7-8-9……………..etc
Unbroken(if broken start at 1 again)
15 min time cap

Metcon (No Measure)

TGU

04/05/14 Olympic Lifting


Main – Olympic Lifting

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1): Snatch off boxes TON

Weightlifting
A) Snatch off boxes @ top of knee x 2 reps + floor x 1 rep: 5 heavy working sets

Clean off boxes @ top of knee

B) Clean off boxes @ top of knee x 2 reps + floor x 1 rep + jerk last rep only: 4 heavy working sets

GHD Back extensions

04/04/14 WOD

Main – CrossFit

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Tall Snatch

7X2 Tall Snatch – work to a heavy (but perfect) double,

Metcon (AMRAP – Reps)

7 rounds of:
1:00 ME Wall Balls 20/14

0:30 ME Power Clean & Push Jerk 135/95 (Rounds 1-3)
155/105 (Rounds 4&5)
185/120 (Rounds 6&7)


0:30 Rest (use this time to change weights between rounds)

04/03/14 WOD


Main – CrossFit

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Deadlift

(85%)x 2 reps

Deadlift

(70%)6 sets x 3 reps (90-120 sec rest b/w sets)

Metcon (Time)

Four Rounds
Sled push-200ft 4/2
800 m

04/03/14 Kettlebell Class


Main – Kettlebell

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Metcon (Time)

Five rounds
Dbl swings-25 12/16
Walking lunges (front rack)

Metcon (Time)

Four rounds
DL-20 24/32kg
Swings-25 24/32kg

Metcon (No Measure)

TGU