Month: December 2015

Skill Work: 10 min to review devil’s press movement and get comfortable using in WOD. Weightlifting: Snatch (5 x 2 Snatch + 2 OHS @ 75%+) 5 x E2MOM 2 Snatch + 2 OHS Start at 75% and add weight each round WOD: 3 RFT 10 Devils Press 35/50 10 Weighted* Box Step Ups 20/24…

Weightlifting: Bench Press (10-7-4-1) Use new 1RM to calculate % 10-50% 7-60% 4-70% 1-80% WOD: 4xE4MOM Minute 1: 10 Pull Ups Minute 2: 5 Deadlifts @ 65% (add weight each round) Minute 3: 8/10 Cal Row Minute 4: Rest Rx+ 4xE4MOM Minute 1: 5-7 Bar Muscle Ups Minute 2: 5 Deadlifts @ 65% (add weight…

WOD: CrossFit Games Open 14.4 (Cap 14 Minutes) 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups

Weightlifting: Clean and Jerk (5 x 1 P Clean + 1 Clean + 1 Jerk @ 70%+) 5x E2MOM 1 P Clean + 1 Clean + 1 Jerk Start at 70% and work your way up WOD: 12 MIN AMRAP 3,6,9,12…. S2OH 95/135 Lateral Burpee Box Jump Overs Rx+ 12 MIN AMRAP 3,6,9,12…. S2OH 105/135…

Warm-up: 3 Rounds 10 Good Mornings 3 Inch Worms 3 Wall Walks Weightlifting: Deadlift (5-4-3-2-1) Add weight each round. Start at 60% and work up to a new 1RM WOD: For Time 21 – 18 – 15 DB/KB x2 Power Clean 35/50 DB/KB x2 Front Squat

Skill Work: -10 minutes -Review different techniques for weighted box step ups -Go over Sumo Deadlift High Pull (SDHP) standards A heavy variation of Isabel is the strength portion for the day. Focus on good technique while trying to finish under the time cap. WOD: Heavier Isabel (For Time – Cap 10 Minutes)30 Power Snatches…

Warm-up: 3 Rounds 8 Beat Swings 10 Air Squats Weightlifting: Back Squat 15 minutes to work up to a 3 RM for the day -Then- 5×5@60% of the 3 RM for today WOD: For time 27-21-15 Front Squat 95/135 Pull Ups 50 DU Each Round Rx+ For time 27-21-15 Front Squat 105/155 C2B 50 DU…

WOD: CrossFit Games Open 13.1 (17-Minute AMRAP) 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# / 75# 20 Burpess to a 6″ target 30 Snatches, 165# / 100# 10 Burpees to a 6″ target AMRAP Snatches 210# / 120#

Skill Work: Alternating Tabata Single Unders Double Unders WOD: Heavier Grace (Cap 10 Minutes) A heavy variation of Grace is the strength portion for the day. Focus on good technique while trying to finish under the time cap. 30 Power Clean and Jerks 115/155 Rx+ Heavy Grace 30 Power Clean and Jerks 125/175 Shoot for…

Skill Work: 10 minutes to review how to take the barbell from the ground to a rack position for back squat. Weightlifting: Front Squat 15 minutes to work up to a 3 RM for the day -Then- 5×5@60% of the 3 RM for today WOD: 4 RFT 25 Back Squats 95/135 (from ground) 3 Rope…