Saturday 9-10-16
WOD
Teams of 3 complete
1 Mile Run (as a team, cannot start movements till all 3 are back)
5 RFT – ( each person must complete 1 rep of each movement)
15 Burpee
25 Push Up
25 Sit Ups
25 t2b
25 Pull Ups
100 D/U
WOD
Teams of 3 complete
1 Mile Run (as a team, cannot start movements till all 3 are back)
5 RFT – ( each person must complete 1 rep of each movement)
15 Burpee
25 Push Up
25 Sit Ups
25 t2b
25 Pull Ups
100 D/U
Strength- Power Clean 70% x 3 x 5 Push Jerk 60% (of split jerk) x 3 x 5 WOD- In 9 minutes, the athlete will complete as many reps as possible beginning with: 225/155 lbs Deadlifts, 12 reps Bar Facing Burpees, 12 reps 225/155 lbs Deadlifts, 10 reps Bar Facing Burpees, 10 reps 225/155 lbs…
1. Track Session 3x400m, on the 3 minute – attempt to hold the same pace for all three sets. 2. 4 RFT: 20 Burpees 30 KBS, 70/53 40 Sit ups 50 Squats Rest Exactly 2 minutes between rounds. 3 Rds. Beginner – 4 Rds Int. – 5 Rds. RX
NO 8AM Class Saturday! Snatch Work!!! Open Workout 13.1 17 min of 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 Burpees Snatches 210/120 AMRAP After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b, m/u,…
Strength/Skill – Hang Power Clean 5 rep TnG For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups (2:1) Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats. Modify Handstand walk with wall walks against…
Strength/Skill: Beep Test 15 min cap: 30-20-10 Wall Balls D/U’s 21-15-9 KB Swings 53/35 Hand Release Push Ups 12-10-8-6-4-2 T2B Lunges with KB 53/35
Strength/Skill – Front Squat – 70% 1 RM 4-4-4-4-4 WOD – YOU CHOOSE CROSSFIT GAMES OPEN 13.5 1 – Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to…