180213

Posted

EMOM12
Even – 10 Deadlifts (245/185)
Odd – 8 Burpee Box Jumps (24/20)

WOD:  3RFT
400m Row
20 American KBS (53/35)
10 S2O (135/95)

180212

Posted

Strength:  Front Squat
5-5-5-5-5 (Add 5-10 lbs from last week)

WOD:  5RFT (12 Min Cap)
20/16 Cal Row
10 Thrusters (95/65)

Core:  2RNFT
10 Barbell Roll outs
20 AbMat Sit-ups
:30 sec Hollow Rocks

180211

Posted

Partner WOD:
AMRAP 25: TEAMS of 3
100 Cal Assault Bike (150 Air Dyne)
75 Thrusters (95/65)
10 Rope Climbs
100 Cal Assault Bike
75 Power Snatches (115/80)
10 Rope Climbs
100 Cal Assault Bike
75 Clean and Jerks (135/95)
10 Rope Climbs

180210

Posted

CrossFit Class 8 am
AMRAP9
10 Hang Squat Snatch (75/55)
30 Double Unders
——REST 3 Min——–
EMOM12
5 Thrusters (95/’65)
5 C2B
5 Bar Facing Burpees W/ jump-up and jump back

Lifting 9 am
Skill / Technique

5 x 3 Split Jerk Strict Press (light to Moderate Load)

5 x 3 Tall Jerk (Light Load)
Speed and position is far more important than load

Clean & Jerk Warm up sets
3 Power Cleans + 3 Front Squats + 3 Split Jerks @ 40% of 1RM Clean and Jerk
2 Power Cleans + 2 Hang Squat Cleans + 2 Split Jerks @ 50%
1 Power Clean + 1 Squat Clean + 1 Split Jerk @ 60%

Working Sets
EMOM10
Set #1 (0:00) – 1 Rep @ 65% of 1RM Clean and Jerk
Set #2 (1:00) – 1 Rep @ 70%
Set #3 (2:00) – 1 Rep @ 75%
Set #4 (3:00) – 1 Rep @ 80%
Sets #5-10 (6 repetitions) – Go by feel

180209

Posted

Strength:
EVERY 90 sec 1 Front Squat + 3 Back Squats
Complex 1 @ 60 % 1RM Front Squat
Complex 2 @ 65%
Complex 3 @ 70%
Complex 4 @ 75%
Complex 5 @ 80%
Complex 6 @ 85%

WOD:
AMRAP 10: Row for Meters
On the 1:00… 1 Box Jump Over (24/20)
On the 2:00… 2 Box Jump Overs
On the 3:00… 3 Box Jump Overs
On the 4:00… 4 Box Jump Overs
On the 5:00… 5 Box Jump Overs
On the 6:00… 6 Box Jump Overs
On the 7:00… 7 Box Jump Overs
On the 8:00… 8 Box Jump Overs
On the 9:00… 9 Box Jump Overs

180208

Posted

WOD:  For Time

100 Double Unders
50 Abmat Sit-ups
25 Med-ball Cleans (30/20)

80 Double Unders
40 Abmat Sit-ups
20 Med-ball Cleans

60 Double Unders
30 Abmat Sit-ups
15 Med-ball Cleans

40 Double Unders
20 Abmat Sit-ups
10 Med-ball Cleans

20 Double Unders
10 Abmat Sit-ups
5 Med-ball Cleans

180207

Posted

EMOM 12
Even – 10 Deadlifts 245/185
Odd – 10 Box Jumps 24/20

WOD:  AMRAP12
1 Squat Clean & Jerk (165/115)
10 Pistols (Knee Tap Squat)
20 Double Unders