Monday, 8-22-16
Strength:
Clean and Jerk
60%x1+1
65%x1+1
70%x1+1
75%x1+1
80%x1+1 X3
15 min AMRAP
15 Cal Row
10 T2B
5 Power Snatches 165/115
Strength:
Clean and Jerk
60%x1+1
65%x1+1
70%x1+1
75%x1+1
80%x1+1 X3
15 min AMRAP
15 Cal Row
10 T2B
5 Power Snatches 165/115
600 m Row50 Wall Balls 20/1440 Pushups30 Toes to Bar20 Hang Power Cleans 135/95600 meter run20 Hang Power Cleans30 Toes to Bar40 Pushups50 Wall Balls 600 m Row
PARTNER WOD SATURDAY Strength/Skill – Snatch grip halting deadlifts 2-2-2-2-2 20 up and over box jumps 24/20… ….then 15-12-9-6-3 toes to bar 6-5-4-3-2 wall climbs
Warm-up – 3 rounds of official WOD: Complete AMRAP in 4 minutes: 7 Thrusters (135/95lbs) 7 Box jumps (24/20″) rest 3 minutes Complete AMRAP in 4 minutes: 7 Power cleans (135/95lbs) 7 Burpee box jumps (24/20″) rest 3 minutes Complete AMRAP in 4 minutes: 7 S.D.H.P. (135/95lbs) 7 Burpees HOW CROSSFIT IS RUINING YOUR KNEES…
Repeat after me: “I will never complain about burpees ever again!!!” W/U – 2 Rounds of CFK 2 Rounds of light hammer curl walking lunges Strength – Weighted Pull-ups 5x5x5x5 W.O.D. 5 RFT – 30 – Wall Ball Shots 15 – S.D.H.P 10 – D.B. Bench Press
EMOM x 5 min 5 Strict Press For time: 30/25 Cal Row 60 Hollow Rocks 30/25 Cal Row 60 Weighted Sit-Up 40/25 30/25 Cal Row 60 T2B 30/25 Cal Row *26 min Cap*
Strength/Skill: Front Squat 5 @ 75% 3 @ 85% 1 @ 95% Every 2 min for 10 min 3 @ 85% of 1 RM 25 Deadlifts 215/175 25 Push Jerks 125/85 25 Thrusters 75/55 25 OHS 45/35