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CrossFit WOD

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″

02/25/15 WOD

Main – CrossFit

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Connectivity (No Measure)

Back Squat

Back Squat (based on 1rm squat): 1×3@75%

Back Squat

1×3@85%

Back Squat

2×2@90%

Back Squat

1×3@85% – rest exactly 90 seconds between Sets

Metcon (Time)

3 rounds for time of:

7 Power Snatches 135/95#

14 TTB

21 Box Jump Overs 24/20″

*Rest 2:00

3 rounds for time of:

7 Power Cleans 135/95#

14 C2B Pull-ups

21 Box Jump Overs 24″

02/24/15 WOD

Main – CrossFit

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Connectivity (No Measure)

3×8 Narrow Arm PVC Raises

4 Rounds not for Time:

0:30 Chin to Toes HS Hold

0:30 HS Shoulder Taps

0:30 HS Straight Arm Hip Taps

1:00 Rest

Power Clean & Push Jerk

EMOM for 5 min

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 5 reps of #1.

Metcon (AMRAP – Rounds)

Complete as many rounds and reps as possible in 12 minutes of:

100 Wall balls 20/14# (men 10′ target/ladies 9′ target)

75 Double-unders

25 Muscle-ups/50 PU

02/24/15 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

20 sets 15:15

Swings-24/16kg

Metcon (AMRAP – Rounds)

Dbl Kettlebells 24/16

20 AMRAP

1-2-3-4-5-6-7-8-9-10…………etc

Swing

Clean

FS

Pushup

Metcon (No Measure)

Five rounds

20:10

Russian twist

Planks

02/23/15 WOD


Main – CrossFit

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Connectivity (No Measure)

4×0:20 Box Handstand Hamstring Stretch

3x Maximum Effort L- Sit

3×12 Handstand Straight Arm Hip Taps

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.

Power Snatch

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

Metcon (AMRAP – Reps)

12:00 AMRAP of:

2 Deadlifts 225/155#

10 Double-Unders

4 Deadlifts 225/155#

20 Double-Unders

6 Deadlifts 225/155#

30 Double-Unders

8 Deadlifts 225/155#

40 Double-Ubders

10 Deadlifts 225/155#

50 Double-Unders…

Continue increasing reps by 2 Deadlifts and 10 Double-Unders for the remainder of the 12:00.

02/21/15 Olympic Lifting


Main – Olympic Lifting

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Clean off boxes @ top of knee

work to a max triple for the day, rest 90 sec.

Split Jerk

work to a max triple for the day, rest 90 sec.

Pendlay Row

work to a max triple for the day, rest 90 sec.

Metcon (No Measure)

100 abmat situps

02/20/15 WOD


Main – CrossFit

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Connectivity (No Measure)

Mobility drills

Coach “B”

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.

14 Split Jumps (each jump counts 1 rep)

“Nasty Girls V2″ (Time)

“Nasty Girls V2″

3 rounds for time of:

50 Pistols (alternating)

7 Muscle-ups

10 Hang Power Cleans 175/115#

*sub 1 MU with 2 H/A swings on rings + 1 ring pullup*