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08/30/14 WOD


Main – CrossFit

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Clean and Jerk

20 minutes to establish a 1RM Clean & Jerk

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Full snatch

*sub Muscle-Up progression if you do not have Muscle-Ups*

08/30/14 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):

1Rm

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

5X1@80% of 1rm for the complex

Snatch Balance

Snatch Balance: 3RM

Snatch Balance

3X1@95%

Snatch Balance

3X1@90%

Pull-ups

strict pullups
5×5 weighted

08/30/14 Kettlebell Class

Main – Kettlebell

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Metcon (Weight)

15:15 VWC 16/12kg
50 sets

Metcon (AMRAP – Rounds)

15 min
Swings-25
Strict pullups-5

08/29/14 WOD

Main – CrossFit

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Power Clean

Power Clean 2RM

Power Clean

2×1@ 95%

Power Clean

2×1@90%

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

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