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08/28/14 WOD

Main – CrossFit

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Snatch Grip Deadlift

5 reps at 65%

Snatch Grip Deadlift

5 reps at 75%

Snatch Grip Deadlift

5 reps at 85%

Metcon (AMRAP – Reps)

Alternating EMOM for 20 minutes:

Sprint 100m (jog back)
10 Burpees to a plate (as fast as possible)

08/28/14 Kettlebell Class

Main – Kettlebell

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Metcon (AMRAP – Rounds)

2×5 minute cycles of 24/16kg

Dbl KB
FS-R press
FS-L press
FS-Dbl press
Unbroken

repeat for 5 min for rounds
rest 2 min between cycles

Metcon (Time)

Dbl KB 24/16kg
Swings-10
Reverse lunge-10 Total
FS -5
10 sets

Metcon (No Measure)

20:10
Planks
KB Drags
5 sets

08/27/14 WOD


Main – CrossFit

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3 Position Clean + Jerk

15 mins to establish a max 3 Position Clean (Floor, Hang, Power Position(high hang) – do not drop bar) + 1 Jerk (after Clean complex)

Metcon (AMRAP – Reps)

12 minute AMRAP of:

10 T2B
20 Wall Balls 20/14
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)

08/26/14 Kettlebell Class

Main – Kettlebell

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Metcon (Time)

24/16kg
10 two-hand kettlebell swings / 10 goblet squats, 10 swings / 9 goblet squats, 10 swings / 8 goblet squats…ladder down until you perform 10 swings / 1 goblet squat

Metcon (Time)

24/16kg
1-2-3-4-5-6-5-4-3-2-1
KB press R/L
KB row R/L

Metcon (No Measure)

TGU

08/26/14 WOD

Main – CrossFit

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Front Squat

5×3 Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth). Work up to a max triple for the day.

Metcon (Time)

5 rounds of:

35 KB Swings 24/16kg
15 Burpees

Rest 2:00 between rounds.

08/25/14 WOD

Main – CrossFit

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Snatch

20 mins to establish a 1rm Snatch

Metcon (Time)

14 Power Snatches 95/65
14 Step-Down Box Jumps 30/24″
14 Power Snatches 95/65
14 Step-Down Box Jumps 30/24″
5 Muscle-Ups
7 Power Snatches 135/85
7 Step-Down Box Jumps 30/24″
7 Power Snatches 135/85
7 Step-Down Box Jumps 30/24″
10 Muscle-Ups

08/23/14 Olympic Lifting

Main – Olympic Lifting

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Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep)

Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep)

Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep)

– 1X1@95%

Power Snatch + Hang Snatch (full squat): Max for the complex (drop first rep)

1X1@90%

Snatch Balance

Snatch Balance: 3RM

Snatch Balance

3X1@95%

Snatch Balance

3X1@90%

Strict GH Raise (3×8)

3X8 with controlled tempo throughout

08/23/14 Kettlebell Class

Main – Kettlebell

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Metcon (AMRAP – Reps)

Partner Swing-12 min 24/16kg
Every minute switch

Metcon (AMRAP – Reps)

Partner Workout-20 min
Partner (A) Snatch
Partner (B) Slamballs
Both must be working simultaneous
Number of total snatches is score

08/23/14 WOD

Main – CrossFit

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Snatch

15 mins to work to a max 3-position Snatch (high-hang, hang, then floor)

Metcon (AMRAP – Reps)

Tabata 20:10
Air squats
Box Jumps
Slamballs
KB Snatch Transfer
Hollow Rocks

08/22/14 WOD

Main – CrossFit

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Back Squat

5×3 Pause Back Squats (3 sec pause) – @ 80% – rest 60 sec.

Metcon (Time)

30 Jumping Back Squats 45/35
50 KB Swings 24/16kg
100 Double-Unders
50 Push Press 75/55
30 T2B