WOD
4/8/15
Main – CrossFit
Weightlifting
Back Squat (1 rep heavy back squat)
Metcon
Metcon (Time)
RX
21-15-9
Deadlift, 275/185
Box Jump, 30/24″
ADV RX
21-15-9
Deadlift, 315/225
Box Jump, 30/24″
For RX and ADV RX you have to jump for the box jumps no step ups.
4/7/15
Main – Regional Athletes
Conditioning
1: Metcon (Time)
3 RFT:
30 Pistols
20 GHDSU
10 HPC, 185/135
2: Metcon (No Measure)
EMOM x 10:
3 Bar Muscle ups + 3 Squat Snatches, 135/95
3: Metcon (No Measure)
EMOMx10:
Odd: 6 Squat Cleans, 185/135
Even: 50′ HS Walk
4/7/15
Main – CrossFit
Weightlifting
Squat Snatch (EMOMx10mi: 2 Squat Snatches)
You choose the weight
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaled:
MU = 7 dips
4/6/15
Main – CrossFit
Happy belated Birthday Marcio!
Weightlifting
Front Squat (4×4, across)
Metcon
Metcon (Time)
5 RFT:
5 Floor Press, 185/125
5 Muscle ups
5 Hang Squat Cleans, 185/125
Scaled:
MU=5 C2B
Saturday
Main – CrossFit
Metcon (AMRAP – Reps)
Teams of 3:
2 Rounds of:
3 mins of Power Snatch (95/65)
3 mins of Burpees over bar
3 mins of OHS (95/65)
3 mins Shuttle Run
Saturday
Main – CrossFit
Metcon (Time)
Teams of 3:
2 Rounds of:
3 mins of Power Snatch (95/65)
3 mins of Burpees over bar
3 mins of OHS (95/65)
3 mins Shuttle Run
4/3/15
Main – CrossFit
Weightlifting
Shoulder Press (6×6 strict press)
Metcon
Good Luck Chuck (Time)
21-15-9
Pull-ups
Push-ups
Row 500 after ever round
Charles’s last WOD before surgery.
4/2/15
Main – CrossFit
Weightlifting
Deadlift (10×2 )
Metcon
Metcon (AMRAP – Reps)
AMRAPx15min
Min 1: Wallballs 30/20#
Min 2: 10m Shuttle Run
Min 3: KBS 32/24Kg
4/1/15
Main – CrossFit
Metcon
Metcon (Weight)
6 sets of the following Complex :
1) High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
2) High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
3) High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
3/31/15
Main – CrossFit
Weightlifting
Power Snatch (EMOMx10 : 3 TNG Power Snatch at 60%)
Metcon
Metcon (Time)
5 RFT:
6 Deads, 225/155
9 Box Jumps, 30/24″
12 T2B
