Monthly Archives: December 2017

WOD

CrossFit Structured – WOD Linda (Time) “Linda” 10-9-8-7-6-5-4-3-2-1 rep rounds for time of: Clean ¾ bodyweight Bench bodyweight Deadlift 1 ½ bodyweightThis workout first appeared July 5th, 2003. More than a year later, September 23, 2004, Steve M., Rutman, Steve S., Ross Hunt, Barry Cooper, and Scott Kustes offered it as the toughest WOD to […]

OLY

CrossFit Structured – Class OLY Weightlifting Metcon (No Measure) Power Snatch + Snatch – 60% x (1+2) x 4 (% of power snatch) Jerk – 60%x3x2, 65%x3x2 Clean Pull – 85%x5x4 Back Squat – 60%x8, 65%x6, 70%x6x2

OLY

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Power Clean + Clean – 60%x (1+2) x 2, 65%x (1+2) x 2 (% of power clean) Snatch Balance – 60%x3x4 Push Press – 70%x5x4 Muscle Snatch – 50%x4, 55%x4, 60%x3x2 Accessory Metcon (No Measure) 3 sets; no rest: 15 Sit Ups 12 Barbell Row

OLY

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) 3-Position Clean – 60%x1x2, 65%x1x2 Power Jerk + Jerk – 60% x (2+1) x 2, 65% x (2+1) x 2 Clean Deadlift – 90%x5x4 Front Squat – 60%x6x2, 65%x5, 70%x3

Oly

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) 3-Position Snatch – 60%x1x2, 65%x1x2 Snatch Pull – 85%x5x4 Snatch Push Press – 65%x5x2, 70%x5x2 Good Morning – 25%x6x3 (% of Back Squat)

OLY

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Snatch – 55%x3, 60%x3, 65%x3, 70%x2, 75%x1 Clean & Jerk – 55%x3, 60%x3, 65%x3, 70%x2, 75%x1 Back Squat – 60%x6x2, 65%x6, 70%x4x2 Block Snatch Pull (mid-thigh) – 90%x5x3

OLY

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Power Snatch + Snatch – 65%x (1+2) x 2, 70%x (1+2) x 3 (% of power snatch) Jerk – 70%x3x2, 75%x3x3 Clean Pull – 90%x7x2, 90%x5x3 Back Squat – 60%x8, 65%x8, 70%x6, 75%x6x2

OLY

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Power Clean + Clean – 65%x (1+2) x 2, 70%x (1+2) x 3 (% of power clean) Snatch Balance – 60%x3x2, 65%x3, 70%x3x2 Push Press – 75%x5x5 Muscle Snatch – 60%x5, 65%x4, 70%x3x2 Accessory Metcon (No Measure) 3 sets; no rest: 15 Reverse Crunches 12 Pull […]

OLY

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) 3-Position Clean – 65%x1x2, 70%x1x3 Power Jerk + Jerk – 65% x (2+1) x 2, 70% x (2+1) x 3 Clean Deadlift – 100%x7x2, 100%x5x3 Front Squat – 60%x6, 65%x6, 70%x5, 75%x3, 70%x5

OLY

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) 3-Position Snatch – 65%x1x2, 70%x1x3 Snatch Pull – 90%x7x2, 90%x5x3 Snatch Push Press – 70%x5x3, 75%x5x2 Good Morning – 25%x8x3 (% of Back Squat) Accessory Metcon (No Measure) 3 sets; no rest: 15 Back Extensions 15 Sit Ups