Start your free trial

CrossFit WOD

08/23/14 WOD

Main – CrossFit

View Public Whiteboard

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

08/23/14 Kettlebell Class

Main – Kettlebell

View Public Whiteboard

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 Olympic Lifting

Main – Olympic Lifting

View Public Whiteboard

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

08/22/14 WOD

Main – CrossFit

View Public Whiteboard

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

08/21/14 WOD

Main – CrossFit

View Public Whiteboard

Snatch Grip Deadlift

1 Rm

Metcon (Time)

21-15-9
Wallballs-Must be unbroken 20/14
Burpees
Deadlift-225/165
*penalty is 800m run

08/21/14 Kettlebell Class

Main – Kettlebell

View Public Whiteboard

Metcon (Time)

300 swings 24/16kg (single bell)
20 rep sets
After each set do
Dbl KB 24/16kg
2 Cleans
1 Strict press
3 Front squat

Metcon (Weight)

TGU
Superman series

08/20/14 WOD


Main – CrossFit

View Public Whiteboard

Snatch

Snatch: 5X2@80% – rest 90 sec.

Metcon (Time)

3 rounds for time of:

50 Ab-Mat Sit-ups
25 Shoulder Touches
25 (steps) OH Lunges (in place) 95/65

08/19/14 WOD

Main – CrossFit

View Public Whiteboard

Back Squat

Back Squat: 5X3@75%

Metcon (Time)

3 rounds for time of:

24 KBS 24/16kg
16 C2B Pull-ups
8 Push Jerks 155/105#

08/19/14 Kettlebell Class

Main – Kettlebell

View Public Whiteboard

Metcon (Weight)

TGU
7 min R/L
Work to your heaviest bell

Metcon (Weight)

VWC 15:15 16/12kg
50 sets

Metcon (Time)

3 rounds
Swings-50 (24/16kg)
Rows-10 R/L
Russian twist-20

08/18/14 WOD “Gary”

Main – CrossFit

View Public Whiteboard

Clean and Jerk

1) Clean & Jerk: 5X2 @ 80% of 2rm – rest 60 sec.

“Gary” (Time)

Four rounds
Hang power cleans-10 135/95
Dubs-100
KB Clean-10 R/L 24/16kg
800 m run