180416

Posted

Strength:
Back Squat
Warm Up Sets
5 @ 40%
5 @ 50%
3 @ 60%
Working Sets
5 @ 75%
3 @ 85%
1+ @ 95%
AMRAP @ 75%

WOD:
“Mild Turbulence”
AMRAP12
6 Squat Cleans 135/95
12 Ring Dips
24 Double Unders

180414

Posted


Crossfit Class 8 am
0:00-5:00

800m Run

5:00-10:00
40 Burpees

10:00-15:00
40 Wallballs (20/14)

15:00-20:00
40 T2B

20:00-25:00
200 DUs

25:00-30:00
AMRAP Ring MU/Bar MUs/C2B Pullups/Pullups/Banded Pullups

OLY Lifting:  9 am
Pausing Jerk Drive (2 sec pause in dip)
Set #1 – 2 Reps @ 50% of 1RM Clean and Jerk
Set #2 – 2 Reps @ 55%
Set #3 – 2 Reps @ 60%
Set #4 – 2 Reps @ 65%
Set #5 – 2 Reps @ 70%
Set #6 – 2 Reps @ 75%

2 Pausing Split Jerks + 1 Split Jerk

2 sec pause in dip and 2 sec pause in receiving

Set #1 – 60% of 1RM Clean and Jerk
Set #2 – 65%
Set #3 – 3 x 1 @70%

Clean Pull
3 x 2 @ 90%
2 x 2 @ 105%

180413

Posted

Strength:  Deadlift
Warm-up Sets
5 @ 40%
5 @ 50%
3 @ 60%
Working Sets
3 @70%
3 @ 80%
3+ @ 90%
AMRAP @ 70%

WOD:
“Under Pressure”
100 DU, 50 Sit-Ups, 9 Deadlifts
80 DU, 40 Sit-Ups, 9 Deadlifts
60 DU, 30 Sit-Ups, 9 Deadlifts
40 DU, 20 Sit-Ups, 9 Deadlifts
20 DU, 10 Sit-Ups, 9 Deadlifts
Rx Barbell – 185/135

180412

Posted

Strength:  Front Squat
Warm-Up Sets
5 @ 40%
5 @ 50%
3 @ 60%
Working Sets
3 @ 70%
3 @ 80%
3+ @ 90%
AMRAP @ 70%

WOD:
“High Ball”
5 Rounds Every 3 Min
300m/250m Row
20 Wallballs (20/14)
**Score Slowest Round**
If you can’t make 3 min scale to 15 Wallballs

180411

Posted

WOD:
“Critical Mass”
Every 6 Min x 5 Rds
8 Snatches (135/95)
12/10 Cal Assault Bike
**Score is slowest Round**

Accessory Work:
4 x 200m Run
Rest 1:1

180410

Posted

Strength:  Back Squat
Warm-Up Sets
5 @ 40%
5 @ 50%
3 @ 60%
Working Sets
3 @ 70%
3 @ 80%
3+ @ 90%
AMRAP @ 70%

WOD:
“Sweet Baby Jesus”
For Time (15 min Cap)
50 Back Squats (115/80)
50 T2B
EMOM Starting at 0:00 3 Burpees

180409

Posted

Strength:  Push Press
Warm-up Sets
5 @ 40%
5 @ 50%
3 @ 60%
Working Sets
3 @ 70%
3 @ 80%
3+ @ 90%
AMRAP @ 70%

WOD:                                                             Midline Work:  3 Sets
“Battleships”                                                 50m Farmers Carry
AMRAP10                                                      25 Weighed AbMat Sit-ups
6 Box Jumps (30/24)
6 Push Press (135/95)