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08/14/14 WOD

Announcements

Beach WOD this Saturday 08/16/14 at 9:00am
Dania Beach Pier!!

Main – CrossFit

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Snatch Grip Deadlift

120% of 1rm snatch
5×3

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

08/13/14 WOD

Main – CrossFit

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Snatch

12 mins to establish a 2rm Snatch,

Snatch

then 1×1@95%,

Snatch

1×1@90%.

Metcon (Time)

30 Burpee Box Jump Overs 24/20″
30 Front Squats @ 70%
30 Burpee Box Jump Overs 24/20″

08/12/14 Kettlebell Class

Main – Kettlebell

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Metcon (Weight)

20:10
Swings-24/16
20 sets/12 reps

Metcon (Time)

10 rounds 16/12kg
Snatch-20 R/L
TGU-1 R/L

Metcon (Weight)

5 rounds 20:10
Planks
Russian twist

08/12/14 WOD

Main – CrossFit

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Back Squat

12 mins to establish a 3rm Back Squat,

Back Squat

then 1×3@95%

Back Squat

1×3@90%

Metcon (Time)

100 Hang Snatches 45/35
100 Double-Unders
Run 1 Mile

08/11/14 WOD


Main – CrossFit

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Clean and Jerk

1) 10 minutes to establish a 2rm Clean & Jerk,

Clean and Jerk

then 1X1@ 95%

Clean and Jerk

1X1 @ 90%. Rest 1:30 between drop sets

Rack bar, then:

Split Jerk

2) Split Jerk from Rack: 3×1 at 5-10# heavier than 2rm from #1

Metcon (AMRAP – Reps)

3 rounds of:

2:00 ME Wall Walks**
2:00 ME OH Walking Lunges 115/75#
2:00 ME KB Swings 36/24kg
1:00 Rest

**If you can Handstand Walk, perform ME Handstand Walk for distance instead of Wall Walks.

08/09/14 Olympic Lifting


Main – Olympic Lifting

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Snatch

1Rm

3 Position Snatch

1) 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex –

3 Position Snatch

1X1@95%,

3 Position Snatch

1×1@90%

Glute-Ham Raises

08/09/14 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

VWC 15:15
12/16kg
20 sets

Metcon (Time)

1-2-3-4-5-6-7-8-9-10
24/16kg
Dbl Swings
Dbl Cleans
Front rack walking lunges 50ft

08/09/14 WOD


Main – CrossFit

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Snatch

15 minutes to establish a 1RM Snatch.

Metcon (Time)

3 rounds for time of:

Run 400m
9 Bar Muscle-Ups/9 C2B
15 KB Thrusters 24/16kg

08/08/14 WOD


Main – CrossFit

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Back Squat

5×3 Pause Back Squat (3 sec pause each rep). Work up to a max triple for the day.

Metcon (Time)

3 rounds for time of:

14 Deficit HSPU 6/4″
7 Power Clean & Push Jerks 175/115#

08/07/14 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

TGU
10 min
*increase weight between sets if ready

Metcon (AMRAP – Rounds)

“Conga Line”
20:10
8 rounds