5/13/14

Main – CrossFit

Weightlifting

Clean and Jerk (EMOM 8min: 2 Clean & Jerks)

Metcon

Metcon (Time)

3 Rounds
20 Pull-ups
30 Wallballs 20/14 (9ft line for girls)
400m run

5/12/14

Main – CrossFit

Weightlifting

Back Squat (65%1×6, 70%1×6, 80% 2×6)

Metcon

Metcon (Time)

21 Power Snatches, 115/75
21 Lat. Barbell Burpees
15 OHS, 115/75
15 Lat. Barbell Burpees
9 Squat Snatches 115/75
9 Lat. Barbell Burpees

5/9/2014

Main – CrossFit

Weightlifting

1 Front Squat, 1 Push Press, 1 Thruster (4×1 ( a set consists of 1 FS, 1 PP, 1 Thruster))

All one set without dropping the bar.

Metcon

Metcon (Time)

5 Rounds
200m Run
40 DU (80 singles)
10 KBS 32/24kg

5/8/14

Main – CrossFit

Weightlifting

Muscle Snatch (Work up to 1×1)

A. Work up to a heavy Muscle Snatche

Snatch Balance (Work up to 1×1)

Work up to a heavy Snatch Balance

Power Snatch (Work up to a heavy Snatch 1×1)

Metcon

Metcon (Time)

21-15-9
Dead Lifts, 225/155
400m Run

5/7/14

Main – CrossFit

Gymnastics

Chest-To-Bar Pull-ups (EMOMx6: 7 unbroken C2B)

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
RX
Box Jump 24″/20
KBS 24/16KG
Push Press, 45/35
Wallballs 20/14#

5/6/14

Main – CrossFit

Weightlifting

Overhead Squat (EMOMx8: 3 OHS)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:
30 Overhead Plate Lunges, 45/25
25 Deads, 185/135
20 T2B
200m Run

5/5/14

Main – CrossFit

Weightlifting

Clean and Jerk (EMOMx10: )

EMOMx10:
Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Gymnastics

Chest-To-Bar Pull-ups (C2B EMOMx7: 6 unbroken C2B)

Metcon

Metcon (Time)

3RFT:
400m Run
10 Front Squats, 135/95
50 Double unders

ADV RX Front Squats 185/135

Games Athletes Programming below

Metcon (Time)

WOD 1
21-15-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees

Metcon (Time)

WOD 2
10 RFT:
100m Run
1 Legless Rope Climb
Games Athletes Programming has no strength tomorrow. Only do WODs 1&2

5/2/14

Main – CrossFit

Weightlifting

Snatch Complex (Power Snatch + Hang Squat + Squat Snatch)

Work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:
up ladder of 5-10-15-20-25-30… Wall Balls 30/20 – as high as possible.
5 Hang Power Clean, 165/115 between every set of wall balls.

5/1/14

Main – CrossFit

Weightlifting

Deadlift (Deadlift 1 RM)

Weightlifting

Deadlift (EMOMx12: 5 reps)

Odd: 5 Dead Lifts – you choose the weight
Even: 5 Weighted Pull ups – you choose the weight (If you don’t have weighted pull-ups do 5 pull-ups or ring rows)…scale as needed.

Endurance

Metcon (Time)

For Time:
Row
10x250m, :30 rest

ADVANCED RX WOD

Nasty Girls V2 (Time)

3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
If you are doing Advanced RX WOD you will not do the endurance.

4/30/14

Main – CrossFit

Weightlifting

Power Clean + 2 Front Squats + Jerk

EMOM 7:
Power Clean + 2 Front Squats + Jerk

Gymnastics

Chest-To-Bar Pull-ups (EMOMx7: 5 unbroken C2B)

Metcon

“Surfer on Acid” (Time)

“Surfer on Acid”
3 RFT:
400m Run
21 Burpees