Friday, 6-7-13
15 minutes to establish a 1rm Power Snatch.
-then-
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R)
40 Double-Unders
15 minutes to establish a 1rm Power Snatch.
-then-
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R)
40 Double-Unders
Strength/Skill – Back Squat 2-2-2-2-2 25-20-15 Power snatch 95/65 Ring dips
Back Squat – 2×10 @ Empty Bar 4×5 @ 60, 70,75, 77.5% 2×3 @ 80, 82.5% Push Press 3×5 @70-80% 1RM For time: 21-15-9 KBS 53/35 Goblet Squat DU (63-45-27) *7min cap
“Fight Gone Bad!” TAG TEAM!! (A PARTNER WOD) Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you and your partner move from each of five stations after two minutes. One works while…
WOD: “Fourth Down” (from CrossFit Football) Complete four rounds of one minute at each station. Rest one minute between rounds. Push Press – 155/115 lbs Box Jump – 20 inch box Clean Pull – 155/115 lbs 10 yard Bear Crawl *Spend one minute at each of the four stations, resulting in a four-minute round after…
Partner Row 2000m 22 min to Complete 4×10 Arnold Press 3x1min Hollow Body Hold 4×8 lat shoulder raises 4×20 DB Shrugs 4×10 front shoulder raises 3 RFT 400m Run 20 OHS 115/85 15 min Cap
Strength: 10 min EMOM Power Cleans 3 @ 70-80% Every minute on the minute for 15 minutes. Alternate between: 20/15 Calorie row 15 Overhead squats 95#/65# 9 Burpees