WOD

test


Main – Olympic Weightlifting

Gymnastics

test

CrossFit 972 – Friday October 31

Main – CrossFit

Press – Push Press – Push Jerk (1.1.1)

Metcon (Time)

Four rounds for time of:

50 Double-unders

115/65 lb Push jerk, 10 reps

Rest 1 minute

CrossFit 972 – Thursday, October 30

Main – CrossFit

Shoulder/Hip Mobility (No Measure)

Prepare for squating and overhead work

Weightlifting

Overhead Squat (3.3.3.3.3.3)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

5 cleans 95/55

20 sit-ups

CrossFit 972 – Wednesday, October 29


Main – CrossFit

Running Warm-up (No Measure)

Calf Mash

Couch Stretch

Line Drills

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

Run 400 meters

Then three rounds of:

5 Pull-ups

10 Push-ups

15 Squats

CrossFit 972 – Tuesday, October 28


Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

The CrossFit Total (Total Weight)

CrossFit 972 – Monday, October 27

Main – CrossFit

Handstand Tech Work

Metcon (Time)

4 Rounds: w/ Partner

250 Meter Row

10 Burpees

* each person will complete 1000 meters and 40 burpees.

CrossFit 972 – Saturday, October 25


Main – CrossFit

Metcon (Time)

100 Thrusters 95/65

*Top of every minute 3 burpees until 100 thrusters are completed.

Crossfit – Friday 24, 2014


Main – CrossFit

Weightlifting

Deadlift (5@65% 5@75% 5@85%)

Metcon

Metcon (Time)

10-1 for quality (10,9,8,7,6..)

Hang Power Snatch 95/55

Wall Balls 20/14

Crossfit – Thursday 23, 2014


Main – CrossFit

Technique

Muscle Up

Metcon

Metcon (Time)

10rft (15min cap)

1 muscle up or 3 chest to bar pu + 3 ring dips

5 burpees

15 t2b

20 dbl unders (40 singles)

Crossfit – Wednesday 22, 2014


Main – CrossFit

Technique

Handstand work.

Metcon

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

200m

10 overhead squats 95/65
Rest 2min

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

5 strict pull-ups

10 push press 95/65
Rest 2min

Metcon (AMRAP – Rounds and Reps)

6min AMRAP

50m farmers carry 53/35

10 back squats 95/65