Tag

crossfit 305

4.28.15

EMOM for 8 minutes 2 Power Snatches *Only go as heavy as technique allows. Attempt to add 5-10 pounds to last week. WOD: 4 Efforts on a 3 minute clock 400 meter run 1 Rope Climb 15′ *RX+=Legless (use legs for descent). This a repeat of a recent effort. Attempt to better your sco
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4.27.15

Front Squat 8-8-8-8. 55%-60%-65%-70% Handstand Pushup 11-11-11 *As strict as possible. Scale and partition reps to complete sets with 1 break maximum. Use a target for your head. No more than 1 abmat. If you need more than 1 abmat, scale movement or reps. WOD: “WBT2B” 21-1
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4.26.15

10am Unloaded 11am CrossFit
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4.25.15

9am Unloaded 10am CrossFit
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4.24.15

Power Clean 5-5-5. Perfect Form. No touch and go reps. Deadlift 10-10-10-10. Up to 65%. Dead stop on each lift. WOD: “Nasty Girls” 3 Rounds for time of: 50 Air Squats  7 Muscle-ups  10 Hang Power Cleans, 135# / 95# *Scale muscle ups in reps or 2x chest to bar pullups. Supp
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4.23.15

WOD: For Time Row 750 Meters 40 Burpee Box Jump Overs 24/20″ Run 800 Meters 6 Rope Climbs, 15′ 100 Walking Lunge Steps 50 Double Unders 40 Wall Ball Shots, 20/14#, 10/9′ 30 Burpees *Burpees are 2 foot to 2 foot, 8’/7′ touch target. Supplement: GHD or Floo
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4.22.15

Push Press 10-10-10-10. Up to 65% Pull Ups 10-10-10. Strict! Do between press sets. WOD: 10 Minute AMRAP: 10 Hang Dumbbell Snatch 40/25, Right 10 Hang Dumbbell Snatch, 40/25, Left 10 Chest to Bar Pull Ups RX+ 10 Kettlebell Snatch 53/35 Right 10 Kettlebell Snatch 53/35 Left 5 Ring Musc
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4.21.15

10 Minute EMOM: 2 Power Snatch Only go as heavy as technique allows. Perfect form, no misses. WOD: 5 Rounds for Time of: Run 200 Meters 7 power Cleans 135/83 7 Over the Bar burpees RX+ 185/123 Supplement: 4 Rounds: Wall Walk to Shoulder Taps 3 x 1 +10 15 Second L-Sit 30 GHD Sit ups AF
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4.20.15

Front Squat 10-10-10-10. Up to 65% Handstand Push ups 10-10-10. Do between squat sets. WOD: “Karen” For Time: 150 Wallball shots 20/14 lb Supplement: 100 GHD situps for tim
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4.19.15

10am Unloaded 11am CrossFit
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