W.O.D

February 15, 2017

2/16/2017

Skill:  Posterior WORK

5 sets of

  • 15 x GHD Back Ext or 20 x Wt’d supermans
  • 10-12 x Bent Over Rows with KB’s x 2 53/35 or as heavy as possible
  • 15 x Bent Lateral Rows using 2 x 5’s, 2 x 10’s or 15’s

W.O.D  5 RFT of

  • 10 x HSPU
  • 2 x Rope Ascents
  • 10 x TTB

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OLY Group:

  • Snatch:  80%, 83%, 85%, 87%, 85%, 82% x 1 each
  • C & J: 80%, 83%, 85%, 87%, 85%, 82% x 1 each
  • RDL: 60% (of Back Squat) 7 reps x 4 sets

 

 

February 14, 2017

2/15/2017

W.U.  ROM WOD

W.O.D  for time complete

  • 750M Row
  • 25 x KB Swings 53/35
  • 15 x Strict Pullups
  • 25 x Power Snatches 95/65
  • 15 x Strict Pullups
  • 25 x KB Swings
  • 750M Row
February 13, 2017

2/14/2017

Strength:  Back Squat

  • 80% x 3
  • 85% x 2 (2)
  • 90% x 1 (2)
  • 80% x 3

W.O.D  21-15-9

  • KB Thrusters 53/35 (1 KB Alternating arms)
  • Burpees to bar

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OLY Group:

  • 2 Pos Snatch (Floor, Mid thigh):  77% x 2 sets, 81% x 2 sets
  • Snatch Pull:  96% x 5 (5)
  • Snatch Push Press:  81% x 5 (5)
  • Back Squat:  85% x 4 (3), 85% x 3 (2)

 

February 12, 2017

2/13/2017

Skill:  Pick something a BW Skill 

12 EMOTM

  • 20 x Situps
  • Skill Practice

W.O.D  CrossFit mainsite 2/12/17

500 Double Unders for Time

At the top of every min complete 3 x 3/4 BW Front Squats from Clean NOT Rack

* There will be scale for DU’s tomorrow

 

February 10, 2017

2/11/2017

W.O.D OPEN WOD “13.2”

  • 5 x Shoulder to OH 115/75
  • 10 x Deadlift 115/75
  • 15 x Box Jumps 24/20

Conditioning to follow

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OLY Group:

  • Muscle Snatch: 65% x 5, 70% x 4 (2), 75% x 3
  • Clean (Floor, Hang) 77% x 2 (2), 81% x 2 (2)
  • Snatch Deadlift:  105% 5 x 5
  • Front Squat: 80% x 4 (3), 85% x 4 (2)
February 9, 2017

2/10/2017

W.O.D’s  Triple Threat

#1:  10 Min Cap “Annie” (Partner Counts)

50-40-30-20-10

  • DU’s
  • Situps

#2 10 Min AMRAP or 10 Rounds for time

  • 10 Calories on Rower
  • 10 x Burpees

#3 6 Min Clock

  • 50 x Wall Ball 20/14
  • AMRAP of TTB

CORE:  7 Min SOMETHING

 

 

 

February 8, 2017

2/9/2017

W.U. Squat Prep

Strength:  Back Squat

85% 3 reps x 4 sets

Skill:   Power Snatch + OH Squat

W.O.D for time complete

  • 25 x Power Snatches
  • 500M Row
  • 25 x OH Squats 75/55
  • 500M Row
  • 25 x Power Snatches 75/55

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OLY Group:

  • Power Clean + Clean:  75% x 4 sets
  • Snatch Balance: 70% x 3, 75% x 3(2), 80% x 3(2)
  • Push Press: 82% x 4 (5)

W.O.D 4 Rounds of

  • 10 x Turkish Getups (As heavy as possible)
  • 5 x Strict or Weighted Pullups
  • 10 x KB Seated Presses (As heavy as possible)