WOD
3/4/14
Main – CrossFit
Weightlifting
Hang Clean (10 Min EMOM 2 clean deads and 2 Hang cleans )
2 clean deadlift
then
2 Hang Cleans
When you do the 2 clean deadlifts you are working on your olympic lift form and putting yourself in the perfect position from the floor to above your knee.
Then do your 2 Hang Cleans
Metcon
Happy 40th Birthday Amy Plonk!!!! (Time)
Partner WOD
4 Rounds
10 Slam ball throws over the 8ft pull-up bar (20/30)
20 Step ups (20″/24″)
30 Sit ups
40 Jump ropes (singles)
Each partner has to get all the reps. You both work together at the same time on everything except the slam ball throws.
3/3/14
Main – CrossFit
Weightlifting
Back Squat (40%x5, 50%x5, 60%x5)
Yes it is lightweight ….. DELOAD week.
Metcon
WOD (AMRAP – Reps)
4 Rounds
3 Min AMRAP
40 KBS 24/16kg
15 Thrusters 95/75
Rest 2 minutes between rounds
Open 14.1
Main – CrossFit
Weightlifting
Front Squat (60%x3, 75%x5,85%x3, 95%xMR)
Metcon
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
2/27/14
Main – CrossFit
Weightlifting
Power Snatch (15 min establish 1 rep max)
Metcon
WOD (AMRAP – Reps)
3 Rounds for total Reps
2 minutes AMRAP
5 Snatches 135/95
25 DU
–Rest 1 minute
1 minute AMRAP
T2B
–Rest 1 minute
Repeat the entire WOD 3 times for total reps
2/26/14
Main – CrossFit
Weightlifting
Deadlift (60%x3, 75%x5,85%x3, 95%xMR)
Work off of your 90% max and on the last set get as many as possible.
Metcon
WOD (AMRAP – Reps)
Run 800m
1 Minute Ring Dips
1 Minute KBS 32/24kg
Run 400m
1 Minute Ring Dips
1 Minute KBS 32/24kg
Run 200
1 Minute Ring Dips
1 Minute KBS 32/24kg