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CrossFit WOD

09/19/14 WOD


Main – CrossFit

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Power Snatch

Power Snatch: 2RM (drop first rep) –

Power Snatch

2X1@95%

Power Snatch

2X1@90%

“Dianabeth” (Time)

“Dianabeth”

For time:
9 Power Cleans 155/115
21 HSPU (Kipping is allowed)
7 Power Cleans 155/115
15 HSPU (Kipping is allowed)
5 Power Cleans 155/115
9 HSPU (Kipping is allowed)

09/18/14 WOD 1 Lurong


Main – CrossFit

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Snatch Grip Deadlift

40% x 5

Snatch Grip Deadlift

50% x 5

Snatch Grip Deadlift

60% x 5

Metcon (AMRAP – Reps)

13 Minute AMRAP:
10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead

09/18/14 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

EMOM 10 min
15 swings
*Your heavy bell from last week

Metcon (Weight)

16/12 kg
20:10
8 rounds
R/L
Swing
Clean
Press
Snatch
Front squat

Metcon (Weight)

TGU

09/17/14 WOD


Main – CrossFit

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Power Clean & Push Jerk

Power Clean + Push Jerk: 2RM (drop first rep) –

Power Clean & Push Jerk

2X1@95%

Power Clean & Push Jerk

2X1@90%

Metcon (Time)

:30s Handstand Hold
9 Shoulder to Overhead 135/95
27 C2B Pullups
:30s Handstand Hold
6 Shoulder to Overhead 135/95
18 C2B Pullups
:30s Handstand Hold
3 Shoulder to Overhead 135/95
9 C2B Pullups

09/16/17 WOD


Main – CrossFit

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Front Squat

4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth)

Metcon (Time)

3 Rounds of:
50 DU
30 Plate OH Walking Lunge (45/25)
20 Burpees to a plate

Rest 1:30 between rounds.

09/16/14 Kettlebell Class


Main – Kettlebell

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Metcon (Time)

3 rounds
15x KB swing (53#/36#)
5x each arm KB clean & jerk
15x KB goblet squats
5x Strict press

Metcon (AMRAP – Reps)

20:10 30 sets 16/12kg
One arm swings R/L
Start with 10 swings add a rep each set

Metcon (No Measure)

5 sets 20:10
Planks
RT

09/15/14 WOD


Main – CrossFit

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3 Position Snatch

15 minutes to find a max 3 Position Snatch (Floor, Hang, Power Position – do not drop bar)

3 Position Snatch

then – 1X1@95%,

3 Position Snatch

1X1@90%

Metcon (Time)

Run 800m
30 KB Swings 24/16kg
50 Pistols (alternating)
30 KB Swings 24/16kg
Run 800m

09/13/14 Kettlebell Class


Main – Kettlebell

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Metcon (Weight)

EMOM 10 min
Snatches-5 R/L 24/16kg

Metcon (AMRAP – Rounds)

AMRAP 15min
Dbl KB 16/12kg
Swings-12
Pullups-6

Metcon (Weight)

TGU
5 sets R/L
* Heavy and slow

09/13/14 Olympic Lifting


Main – Olympic Lifting

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Snatch off boxes TON

1) 5X1 Snatch from blocks (top of knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

T&G Snatches (full)

2) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

GHD Back extensions (4×8 BB)

4X8 BB Weighted Back Extensions – heavy but perfect, rest 90 sec.

09/13/14 WOD


Main – CrossFit

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Snatch

15 minutes to establish a 1RM Snatch

Metcon (Time)

“FraManda”

21 Thursters 135/95
9 MU
15 Thursters 135/95
7 MU
9 Thursters 135/95
5 MU