Monday, 6-24-13

Byadmin

A – Starts at Ten minutes past the hour. The WOD takes an entire hour.

W.O.D.
A.
Take 15-20 minutes, not more, to establish a 1-RM Snatch

B.
Take 15 minutes, not more, to establish a 1-RM Clean & Jerk

Rest 5- 10 minutes after session B, and then…

C.
Against an 8-minute running clock, perform the following, in order:

“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thruster
Pull-Ups….

….Challenge by Choice (If you want) – using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes….thats going to be a tough one!!

Similar Posts

Friday, 1-19-18

Byadmin

Strength: Every :15 for 5 Min 1 Power Snatch @75% 1RM rest 2 min Every :15 for 5 Min 1 Power Clean @65-80% 1RM (add 5-10# from last week) 16 min AMRAP 100 Back Squats (taken from the ground) @40% of 1rm with remaining time AMRAP Burpee to plate 25/10

Wednesday, 7-24-13

Byadmin

CrossFit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to…