4/15/14

Main – CrossFit

Weightlifting

Clean Complex (Work up to max effort)

Work up to a max effort: Clean Deadlift + Hang Squat Clean (mid thigh) + Low Hang Squat Clean (below knee)
All one movement without putting the bar down.

Metcon

WOD #1 (AMRAP – Reps)

5 Min ARMAP:
5 unbroken Front Squats, 225/155 – from the ground, no racks

Metcon

WOD #2 (Time)

1,000m Row
30 Squat Snatches, 135/95
50 C2B Pull ups
********Everyone does both WODs and the strength. It is NOT 2 separate WODs for you to choose today.

4/14/14

Main – CrossFit

Weightlifting

Back Squat (40%x5, 50%x5, 60%x3, 75%x5, 85%x3, 90%x MR)

Metcon

ADV RX (Time)

6x400m, on the 3 minute – attempt to hold the same pace for all six sets.
5 Rounds
20 Burpees
30 KBS, 32/24
40 Sit ups
50 Squats
Rest Exactly 3 minutes between rounds.

Skills
AMRAP 10:
10-yard unbroken HS Walk
10 Pistols (5/side)

Metcon

RX (AMRAP – Reps)

3 Rounds for max reps:
1 minute Wall Balls, 20/14
1 minute Sumo Dead Lift High Pull, 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row for Calories
1 minute Rest

4/12/14

Main – CrossFit

Metcon

ADV RX (Time)

6x400m, on the 3 minute – attempt to hold the same pace for all six sets.
5 Rounds
20 Burpees
30 KBS, 32/24
40 Sit ups
50 Squats
Rest Exactly 3 minutes between rounds.

Skills
AMRAP 10:
10-yard unbroken HS Walk
10 Pistols (5/side)

Metcon

RX (AMRAP – Reps)

3 Rounds for max reps:
1 minute Wall Balls, 20/14
1 minute Sumo Dead Lift High Pull, 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row for Calories
1 minute Rest

4/11/14

Main – CrossFit

Weightlifting

Power Snatch (Work up to 1 RM)

Metcon

“Squating Elizabeth” (Time)

21-15-9:
Squat Cleans, 135/95
Ring Dips
Rest 3-4 hours before next WOD

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
If you can do two WODs today take 3-4 hours between WODs. If you can only do one then pick which one you want to do. If you are doing both WODs then skip the strength

4/10/14

Main – CrossFit

Weightlifting

Deadlift (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR)

Add 10lbs to your max. Work off of 90% max.

Endurance

2 Rounds:
500m Row
400m Run
Rest exactly 2 minutes between rounds.

Metcon

WOD (Time)

5 Rounds
10 V-ups
10 Ground to Overhead 95/65

4/9/14

Main – CrossFit

Weightlifting

Push Press (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR)

Work off of your 90% max. Last set get MR.

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
girl RX weight is 35#

4/8/14

Main – CrossFit

Weightlifting

Clean Complex (Work up to a heavy Set of: SC + FS + Jerk)

Work up to a heavy set of:
Squat Clean + Front Squat + Jerk
The entire set is done without dropping the bar. You can push jerk or split jerk.

Metcon

WOD (AMRAP – Reps)

3 rounds
45 sec Max Reps Bench Press 135/95
30 second rest
45 sec Max Reps Prowler Push 90/45
30 sec rest
45 sec Max Reps sit ups
30 sec rest
45 sec Max Reps Burpee Box Jumps 20″
30 sec rest
Prowler push = down is one, down and back is 2. You have to be at least half way to count it as a rep.

4/7/14

Main – CrossFit

Weightlifting

Back Squat (40%x5, 50%x5, 60%x3, 70%x3, 80%x3, 90%xMR)

Work off of your 90% max.

Metcon

WOD (Time)

5 Rounds:
10 T2B
8 Thrusters 95/65
12 Front Rack Lunges 95/65
200m Run

4/4/14

Main – CrossFit

Weightlifting

Front Squat (1×5 45%, 1×3 55%, 1×5 65%, 1×5 75%, MR @ 85%)

Metcon

“Ogar Strong” (AMRAP – Rounds and Reps)

AMRAP 14 min:
3 TNG Snatches 95/65
12 Wall Balls 20/14

Girls 9ft line

ADV RX
AMRAP 14 min
3 TNG Snatches 95/65
1 MU
12 Wall Balls 20/14

4/3/14

Main – CrossFit

Skill

DU and Handstand Holds

Metcon

WOD (Time)

4 rounds
200m Run
20 Pistols
20 HR Push Ups
20 Walking Lunge
20 sit-ups

scale pistols with a band or do air squats