WOD

CrossFit – Tuesday October 21, 2014

Main – CrossFit

Weightlifting

Hang Power Clean (6×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Wall Balls 20/14

15 Box Jump Overs 24/20

CrossFit Saturday – October 18th


Main – CrossFit

Nancy (Time)

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

CrossFit Friday October 17th


Main – CrossFit

Deadlift (6 X 2)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Functional Training – Thursday 16th, 2014


Main – Functional Training

Deadlift (Establish a Heavy Set of 3 in 12 Minutes)

Metcon (Time)

3 rounds each for time:

12 DB thrusters – 45/30

400m run

rest 2 minutes between sets
After completing 3 rounds rest 5 mins

Metcon (Time)

3 rounds each for time:

15 toes to bar

50 alt. box step ups 20/24

rest 2 minutes between sets

Metcon (No Measure)

right side bridge – 30 sec

rest 30 sec

left side bridge – 30 sec

rest 30 sec

x 4 sets

Crossfit – Thursday 16th, 2014

Main – CrossFit

Weightlifting

front/back squats (3.6 @ 5sets)

Metcon

Metcon (Time)

Partner WOD – For Time

10rds each partner

200m sprints

Alternate sprints between partners until team completes 20rds total.

Wednesday – October 15th 2014

Main – CrossFit

Conditioning

Weighted Pull-ups (3-2-2-2-2-1-1-1-1)

Metcon

Metcon (Time)

50 Box jump, 24 inch box

50 Jumping pull-ups

50 KB swings, 2 pood / 1.5 pood

50 Double unders

Olympic Lifting – Wednesday 15th, 2014


Main – Olympic Weightlifting

front/back squats (2/4 @ 90-95% 6 sets)

Clean and Power Jerk (2+1 5 sets )

Clean pull into kick (100/3 105/3 115/3)

Tuesday – October 14, 2014


Main – CrossFit

Sumo Deadlift High Pull (Technique)

Metcon (Time)

21-18-15-12-9-6 and 3 rep rounds of:

Sumo deadlift high-pull, 75 pounds

Push jerk, 75 pounds

Functional Training – Tuesday October 14, 2014


Main – Functional Training

Box Jumps (Establish Box Jump – as high as possible)

Front Squat (TEMPO 31×1 )

Walking Lunge Steps (20 Walking Steps )

Metcon (AMRAP – Reps)

AMRAP unbroken wall ball shots 20/14

400m row

rest 3 minutes

x 4 sets

Monday – October 13, 2014

Main – CrossFit

Snatch (10 mins to work to a heavy single per arm)

Metcon (AMRAP – Reps)

7 Rounds:

1 min Max Calorie Row

1 min Max Double Unders

1 min Max DB/KB Snatch (53/35)

1 min Rest