Thursday 4/24/2014


Main – CrossFit

Strength WOD

Shoulder Press

15 Mins to Work to a heavy 3 Rep Strict Shoulder Press

Metcon

Metcon (Time)

5 Rounds
50 Double Unders
15 Toe to Bars

30 Second Rest Between Rounds

Wednesday 4/23/2014


Main – CrossFit

Strength WOD

Snatch

15 Mins to Work Up to 3 Rep Max Snatch, Should be full snatches so squats included

WOD

Metcon (Time)

5 Rounds
20 Pistols (10 Per Leg)
10 Power Snatches @ 95/65
5 Burpee Box Jumps @24/20
Scale Pistols As Needed, if unable to do pistols, 30 Jumping Air squats may be substituted

Tuesday 4/22/2014


Main – CrossFit

Strength WOD

A: Back Squat

8@65%
6@70%
6@75%
6@80%

Front Squat

5@70%
5@75%
5@75%

WOD

Metcon (Time)

3 Rounds
10 Pull Ups
15 Hang Cleans @95/65
20 Box Jumps @24/20

Monday 4/21/2014


Main – CrossFit

Strength WOD

Clean

15 Mins to Work to a 3 Rep Max Clean, Full Squat

WOD

Metcon (Time)

100 KB Swings @53/35
50 Thrusters @ 45/30
30 Pull Ups

Friday 4/18/2014

Main – CrossFit

Strength WOD

A: Back Squat

8@65%
8@70%
8@75%

B: Front Squat

5@65%
5@70%
5@70%

WOD

Metcon (Time)

400m Run with plate 45/25#

-then-

3 Rounds of:

5 Ground to Overhead 95/65#
25 HR Push-ups
10 Pull Ups

-then-

400m Run with plate 45/25#
RX Plus will be with 135/95# and 5 muscle ups instead of pull ups

Thursday 4/17/2014


Main – CrossFit

Strength WOD

Power Clean

12 Minutes to Get As Heavy as Possible

WOD

Randy (Time)

For Time:
75 Power Snatches, 75#

Wednesday 4/16/2014


Main – CrossFit

Strength WOD

Shoulder Press (5-5-5-5)

Not a push press, strict shoulder press, no dip

WOD

Metcon (Time)

3 Rounds
25 KB Swings @ 53/35
50 Double Unders
25 V- Ups

Tuesday 4/15/2014


Main – CrossFit

Strength WOD

A: Back Squat

8@70%
6@75%
4@80%

B: Front Squat

5@70%
5@70%
5@70%

WOD

Metcon (Time)

4 Rounds
45 Seconds ME Pull Ups
15 Seconds Rest
45 Seconds ME Burpee BJ @24/20
15 Seconds Rest
45 Seconds ME Split Jumps
15 Seconds Rest
ME= Max Effort

RX Plus will be for Bar Muscle Ups

Monday 4/14/2014

Main – CrossFit

Strength WOD

Pendlay Row (5-5-5-5-5)

increase weight every set until you get to a heavy 5.

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Friday 4/11/2014

Main – CrossFit

Strength WOD

Snatch (15 Mins to get a heavy full Snatch)

WOD

Metcon (Time)

12 Min AMRAP

10 Burpees
30 Lunge Steps @45/35#
60 Mountain Climbers

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