Monthly Archives: November 2017

CrossFit

CrossFit Structured – WOD Back Squat Back Squat (Recovery Week) 40% x 5 reps x2 50% x 5 reps x2 60% x 5 reps x2 Metcon (AMRAP – Rounds and Reps) AMRAP 15: 2 Alt. DB/KB Snatch, 70/50 (Round 1) 1 Round of “YaYa” 4 Alt. DB/KB Snatch, 70/50 (Round 2) 1 Round of “YaYa” […]

CrossFit

CrossFit Structured – SWEAT! Metcon (No Measure) 15min. to finish… 10-20-30-40-50 Alt. DB Snatches 45/30 *15 Single DB Thrusters After Each Set Rest 4min. 15min. AMRAP: 10 DB Bench Press (Pick something) 50 Double Unders 10 TTB 200m Run The single DB Thruster is held in the front rack position with both hands. NOT a […]

CrossFit

CrossFit Structured – WOD Metcon (AMRAP – Reps) Teams of 2: 28min. Running Clock… 200/160 Cal Bike 150 Wall Balls 20/14 In remaining time get as far as possible in ONE of these ladders: (I’d prefer snatch because we haven’t snatched all week, but clean and Jerks are ok if you decide that route.) 30 […]

SWEAT!

CrossFit Structured – SWEAT! Metcon (AMRAP – Reps) Teams of 2: 28min. Running Clock… 200/160 Cal Bike 150 Wall Balls 20/14 100 American KB Swings 35/26 100 American KB Swings 53/35 100 American KB Swings 70/53 Max Push-Ups in any Remaining time. We can score this one today 🙂

Week 1 Day 1

CrossFit Structured – Olympic Lifting Snatch ( 60%x3, 65%x3, 70%x3x4) Snatch Pull (90% (of sn) x 3 x 4) Back Squat (70% x 6 x 5) Stiff Leg Deadlift (3×5) If you feel good, take the weights up after at least 1 set at the prescribed heaviest weight.

Week 1 Day 2

CrossFit Structured – Olympic Lifting Power Clean (70% x 3 x 5) Power Jerk (60% x 3 x 5) % of split jerk Push Press (70% x 5 x 5) Metcon (Time) 4 sets; no rest: 2 min jump rope 10 pull-ups 10 push-ups

Week 1 Day 3

CrossFit Structured – Olympic Lifting Clean and Jerk (60% x 3+1, 65% x 3+1, 70% x 3+1 x 4) Clean Pull (90% x 3 x 4) Front Squat (70% x 4 x 5)

Week 1 Day 4

CrossFit Structured – Olympic Lifting Hang Muscle Snatch (5 x 3) Power Snatch (70% x 3 x 5) Snatch Push Press + OH Squat (70% (of sn) x 5+1 x 5) Metcon (Time) 5 sets; no rest (w 2 DBs): 5 DB hang power snatch 5 DB hang power clean 5 DB push press

Partner WOD Saturday

CrossFit Structured – WOD Metcon (No Measure) Metcon (No Measure) In a 10 minute window: 20 Clean and Jerks 135/95 20 a little heavier… 20 a little heavier… (make #s based off ability) Can you finish this in 10min? 60-40-20 Cal Bike Pull-Ups How about this in 10min? 800m Farmer Carry 53s/35s 100 HSPU’s *As […]

OLY Week 5 – Day 3

CrossFit Structured – Olympic Lifting A: Power Snatch (3×3 @ 65%) B: Snatch (5 x 2 @ 85%) C: Clean (5×1 @ 85-95%) D: Handstand holds (4 x 30 sec)