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CrossFit WOD

09/24/14 WOD


Main – CrossFit

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3 Position Clean + Jerk

15 minutes for 5×1@80% of 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (should be 80% of all time max for the complex)

Metcon (AMRAP – Reps)

3 rounds of:
1:00 ME Strict HSPU
1:00 ME Power Clean & Push Jerk 155/105
1:00 ME T2B
1:00 Rest

09/23/14 WOD


Main – CrossFit

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Front Squat

4X3 Pause Front Squats (3 count pause in bottom) @ 80% of 3rm FS

Metcon (AMRAP – Reps)

3 Rounds of:
5:00 AMRAP of:
10 Burpees
10 Pull-ups
10 Thrusters 95/65
1:00 Rest

09/23/14 Kettlebell Class


Main – Kettlebell

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Metcon (Time)

Tyrant
1 round
200x KB swings (16/12kg)
150x KB snatch
100x 1-arm KB press (from knees)

Metcon (Time)

Four rounds 24/16Kg
Bent over rows-10 R/L
Pushups on bells-10 R/L
Swings-15

Metcon (Weight)

Arm bars and TGU

09/22/14 WOD


Main – CrossFit

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3 Position Snatch

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

3 Position Snatch

then 5X1 @ 80% of all-time max for the complex.

Metcon (Time)

6 Muscle-Ups
24 OHS 95/65
200m KB Farmers Carry 24/16kg (1 KB in each hand)
24 OHS 95/65
6 Muscle-Ups

09/20/14 Olympic Lifting


Main – Olympic Lifting

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Clean and Jerk

1) Clean & Jerk: 2rm

Clean and Jerk

1×1@95%

Clean and Jerk

1×1@90%

Push Jerk

2) Push Jerk from rack: 5 singles @ 100% of 2rm C&J + 5-10#

Pendlay Row

Pendlay Row: 4X3 – heaviest possible

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.