10/1/2014


Main – CrossFit

Strength WOD

Paused Front Squat

do 4 sets of 5 at the heaviest weight you used last week for 8 reps. 3 second pause in the base

WOD

Metcon (Time)

800 M Run
20 Hang Clusters @95/65
400 M Run
10 Hang Clusters @95/65
800 M Run
a Cluster is a squat clean into a thruster. so you start in the hang, do a squat clean and from the bottom of the clean go straight into a thruster. hope i explained this right

Tuesday 9/30/2014

Main – CrossFit

Strength WOD

Hang Power Clean

12 Mins to work to a heavy hang Power double with a Jerk after the Second clean

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap
400 M Run
15 Burpees

Monday 9/29/2014

Main – CrossFit

Strength WOD

Hang Snatch

12 Mins to work to a heavy 2 Reps

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AmRap
30 Double Unders
15 Power Snatches @75/55

Friday 9/26/2014

Main – CrossFit

Strength WOD

Power Snatch

12 Mins to Get as heavy as possible for 1 rep power snatch

WOD

Metcon (Time)

3 Rounds
60 Double Unders
30 Wall Balls @20/14
15 Deadlifts @225/155

Thursday 9/25/2014

Main – CrossFit

Strength WOD

Turkish Get Up

10 Mins of skill work

WOD

Metcon (Time)

4 Rounds

20 Sumo Dead Lift High Pulls @53/35
20 Box Step Ups W/ KB @ 53/35
10 Burpee Box Jumps

1 Min Rest Between Rounds
for Box Step Ups pick a box thats height appropriate, if you’re taller pick a taller box, if you’re shorter pick a shorter box.

Wednesday 9/24/2014

Main – CrossFit

Strength WOD

Paused Front Squat

Heavier Than Last Week

WOD

Metcon (3 Rounds for reps)

Tabata Intervals:
8 Rounds (20 seconds on, 10 off)

KB Swings @53/35
Air Squats
Sit Ups
Finish all 8 rounds of one exercise before moving onto next exercise. Score for each exercise is the number of reps you completed during your worst round.

Tuesday 9/23/2014

Main – CrossFit

Strength WOD

Hang Clean

15 Mins to work to a heavy Hang Clean with 1 Jerk. Full Squat

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minutes

3 Rounds
15 Shoulder to Overhead @95/65
10 Pull Ups
50 Double Unders

with remaining time in the 12 minutes complete as many lateral bar burpees as possible

Monday 9/22/2014

Main – CrossFit

Strength WOD

Hang Snatch

15 Mins to Work to a Heavy 1 Rep Hang Snatch

WOD

Metcon (Time)

1200 M Run
25 Toe to Bars
800 M Run
20 TTB
400 M Run
15 TTB

Friday 9/19/2014

Main – CrossFit

Strength WOD

Snatch Grip Deadlift

20 Mins to Work up to a heavy 5 reps

Metcon (Time)

3 Rounds
400 M Run
15 Power Cleans @ 135/95
10 Toe to Bars

Thursday 9/18/2014

Main – CrossFit

Strength WOD

Turkish Get Up

10 Mins of Technique Work

WOD

Metcon (Time)

20 Burpees

100 Double Unders
20 Wall Balls @20/14
75 Double Unders
20 Wall Balls
50 Double Unders
20 Wall Balls
25 Double Unders
20 Wall balls

20 Burpees
singles x3 or Tuck Jumps x1

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