Saturday, 12-21-14
Metcon (AMRAP – Rounds and Reps)
Teams of Two (you go, I go)
20 mins
3-6-9-12-15-18….
Calorie Row
Hang Power snatch 95/65
*Partner 1 goes through 3,and 3 then Partner 2 follows. Continue up the Ladder until time*
Metcon (AMRAP – Rounds and Reps)
Teams of Two (you go, I go)
20 mins
3-6-9-12-15-18….
Calorie Row
Hang Power snatch 95/65
*Partner 1 goes through 3,and 3 then Partner 2 follows. Continue up the Ladder until time*
Muscle up Skill Work for 20 min 15 min AMRAP 50 ‘ Farmers Carry 53/35 25 Med ball Twists 15 DB Snatch 50/35 10 Push up Shoulder taps
Strength/Skill – Push Jerk + Split Jerk x 5 WOD 1 10 min A.M.R.A.P. Row 150m 5 Power Cleans 185/135 10 Box Jumps 24/20 Rest / Set up 3 mins. WOD 2 10 min. A.M.R.A.P. 5 D.B. Thrusters 45/25 5 Chin-ups 20 D/U’s
Strength/Skill – Power Snatch 4 RFT 15 – K2E 20 -Power Snatches 95/65 25 Jumping Lunges
Clean & Jerk 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max) Deadlift 10 reps@ 55% 10 reps@ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% of 1RM 10 Min EMOM: Odd-10 Strict HSPU Even- 4 TGU 53/35
Strength: 7×3 Weighted Dips *Increasing load each set* Skill: 15 Min Strict HSPU work WOD: 15-10-5 Hang Power Clean 165/115 D/U x4 (60-40-20) *15 min Cap* *Scale as needed*
Skill – of course….one arm dumbell snatches!! Four rounds for time of: 20 pound Medicine ball cleans, 20 reps 100 ft Walking lunge 45 pound One arm dumbbell snatch, right arm, 10 reps 45 pound One arm dumbbell snatch, left arm, 10 rep A GREAT AND TRUE CROSSFIT SUCCESS STORY!!! True Story – by…