CrossfitWOD

Fri - Apr 24, 2015 : Get low
Img_0572

On-Ramp:
Push Up Program
*THEN*
12-9-6-3
HSPU
Power Cleans

CrossFit:
"Push-Up Program Day 1"
2 Rounds
Wide push-ups MAX REPS
Rest 2 minutes
Medium push-up MAX REPS
Rest 2 minutes
Diamond push-up MAX REP
*THEN*
12-9-6-3
Deficit HSPU (2 Plates/1 Plate)
Squat Cleans (185/125)

CrossFit+:
10min to Practice Freestanding HS
*THEN*
5min Row @ 10K Pace
2min Easy Row
5min Row @ 2K Pace
2min Easy Row
5min Row 20s Max effort 40s Recovery

Strength:
Snatch 70%x2 75%x2 80%2x2 85%x1
Clean and Jerk 70%x2 75%x2 80%2x2 85%x1
Back Squat 65%1x5 70%1x5 75% 1x4 80%2x3

Thu - Apr 23, 2015 : Goat Day
Funny-love-goats-pictures

CrossFit:
3 Rounds
*every 3 min go to a new goat
0-3 min: Goat 1
3-6 min: Goat 2
6-9: Goat 3
*THEN*
Mobility

CrossFit +:
100 Pull-Ups
100 KBS (55/35)
100 DU
100 OHS (95/65)

Strength:
3-Position Snatch 70% 2x1 75% 3x1
Snatch Pull 93% 5x5
Snatch Push Press 75% 5x5
Good Morning 27% 3x8

Wed - Apr 22, 2015 : Daniel
Daniel-th

On-Ramp:
25 Pull-Ups
200m Run
15 Thrusters
400m Run
15 Thrusters
200m Run
25 Pull-Ups

CrossFit:
"Daniel"
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters
400 meter run
50 Pull-ups

CrossFit +:
10min EMOM
Odd: 10m HS Walk
Even: 3 Bar MU

10min EMOM
Odd: 5 SHSPU 3in Deficit
Even: 15 GHD Sit-Ups

Strength:
3-Position Clean 70% 2x1 75% 3x1
Power Jerk + Jerk 70% 2x(2+1) 75% 3x(2+1)
Snatch Deadlift 100% 2x7 100% 3x5
Front Squat 65%1x6 70% 1x6 75% 1x5 80% 2x3

Tue - Apr 21, 2015 : Ladder!
11159531_1006165239401333_809902740215083524_n

On-Ramp:
Jerk Tech.
*THEN*
12 min AMRAP
1-2-3-4-etc.
WB
Burpees

CrossFit:
Jerks 75% 5x3
*THEN*
12min AMRAP
2-4-6-8-etc.
*THEN*
WB (20/14)
Burpees

CrossFit +:
1:00 row
:30 thruster (45/33)
:30 pull up
Rest 2 min.
*no transition time, this is your responsibility to move fast. 2 min window to do work,No more, No less*
3 rounds

5 min rest

3 rounds
Run 400m
:30 box jump
:30 dead lift (body weight)
Rest 2 min.

Rest 5 min.

1 round of Mary emotm 6 min.
5x DSHSPU (2")
10x pistol
15 pull up
Focus on form, efficiency and accuracy of pistol, hip drive for pull ups.

Strength:
Power Clean + Clean 70%2x(1+2) 75% 3x(1+2)r
Snatch Balance 65% 2x3 70% 1x3 75% 2x3
Push Press 78% 5x5
Muscle Snatch 65% 1x5 70% 1x4 75% 2x3

Mon - Apr 20, 2015 : Something a little different.
Img_0611

On-Ramp:
Clean Tech.
*THEN*
3x 3min AMRAPs
3 Pull-Ups
3 Dips
4 Snatches
8 Box Jumps

CrossFit:
Power Clean + Clean: 70% 2x(1+2), 75% 3x(1+2)
*THEN*
3x 3min AMRAPs
2 MU or 6 Pull-Ups/Dips
4 Squat Snatches (135/95)
8 Box Jump Overs (30/24)
1 min rest between rounds
CrossFit+:
Class wod

Strength:
Power Snatch + Snatch 70% 2x(1+2) 75% 3x (1+2)
Jerk 75% 5x3
Clean Pull 90% 5x5
Squat 65% 1x6,70%1x6,75%1x6,80%2x5

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