Warm up:
2rd at an easy pace
10 Light DB upright row to press
10 Banded Strict Press
10 Banded Pull Aparts
10 Jumping Squats
9min EMOM – Push Press
Min 1-3: 5 @ 65-70% of 1RM
Min 4-6: 3 @ 70-75%
Min 7-9: 1 @ 75-80%
For time –
30-24-18
2-DB Hang C&J 50/35
15-12-9
Ring M/U
*100 D/U after each rd*
**16 Min Cap**
“Aerobic athlete vs. Anaerobic athlete (Like….CrossFit!!)” SO GET OFF THE SHI*#ER AND BECOME A CROSSFITTER!!!! W.O.D. 5 Rounds for time: 7 Deadlifts Sprint to other side of gym 10 Ring assisted pistols 21 Double unders Sprint back
Strength/Skill – Power Clean – Find heavy single for WOD A. TnG Power Clean; 3 reps on the min for 12 min @65% of HS B. Push jerk; 3 reps x10 sets; rest 45 seconds bw sets (start light, increase each set so last 3 are tough)
Deadlift 10 at 60% 8 at 65% 6 at 70% 6 at 75% 6 at 80% of 1 rep max 21-15-9 Thruster (95/65) Burpee Box Jump (24/20) T2B
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. 20 min cap Snatch work up to a heavy single 12 min AMRAP 5 M/U 5 Cleans 165/115 30 D/U’s 10 min Skill work. Now is the time to work…
Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch. 5RFT with a 20min cap 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk
Partner Wod: 21-18-15-12-9-6-3 reps for time: Calorie Row Thruster (65/45) Sumo Deadlift High Pull (65/45) Burpees Medicine Ball Cleans (20/14) Wall Ball shots (20/14) Pull Ups