WOD

CrossFit WOD Mon June 5, 2017

CF Class:

A. OHS – TEST 1 RM
***This will warm-up the overhead position and make you more
comfortable for the Snatch max in part B. If you prefer to do
the Snatch max first, that is ok as well.

B. Snatch – TEST 1 RM

Scaling:
Hang Power/Muscle Snatch
Full Power Snatch
Full Power Snatch + OHS

C. AMRAP 7 min – Burpee Pull-ups
Advanced:
50 Burpee Pull-ups + Max Muscle-ups in remaining time

Score is TOTAL REPS

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Comp Class:

A. Snatch – FIND NEW 1 RM
60% x 3, 70% x 2, 75% x 1, 80% x 1,
85% x 1, 90% x 1, 95% x 1, 102% x 1
Continue adding load to max

B. Acceptable to do some Airdyne/Rowing, but stay away
from all “non-cyclical” movements that might inhibit
potential for 1 RM C&J on Tuesday

CrossFit WOD Sat June 3, 2017

CF Class:

A. Power Cleans – Work up to challenging double TnG

B. 21-15-9 For Time (8 min cap):
Power Cleans (95/65, ADV 135/95)
Wall-Balls (20/14# to 10/9 ft)

Rest till 12:00 mark

C. AMRAP 12 min:
Reps increase 10-20-30-40-50 each round
Abmat Sit-ups
Box Jump overs (24/20’’)

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Comp Class:

A. Complex – Work to challenging weight:

1 Muscle-Snatch + 1 Power Snatch + 1 Full Snatch
Once you fail the MU snatch, continue building with:
1 Power Snatch + 1 Full Snatch (PERFECT REPS)
*Quick reset on ground between reps

B. EMOM x 8 min – 1 Snatch @ 70%

C. Clean Pulls – 3 x 5 @ 85%

D. Set clock to 8 Minutes:

AMRAP 3 min:
Burpee Box Jumps (30/24’’)

Rest 2 min

AMRAP 3 min:
Run 200m
20 Kipping HSPU
Max reps TTB in remaining time

E. Weighted Plank
Heaviest possible for 1 set of 60 seconds

Friday June 2, 2017

CF Class:

A. Back Squat – 15 min to TEST MAX

B. Thruster (from ground) – Work up to challenging double
(over warm-up for part C)

C. Lurong Challenge WOD #3
AMRAP 10 min:

Thrusters x Reps 3-6-9-12-15-18-21
Bar Facing Burpees x Reps 3-6-9-12-15-18-21
Double-unders x 30 reps (see levels)

L1 – 45/35 lbs, 45 singles
L2 – 75/55 lbs, 15 DU or 45 singles
L3 – 95/65 lbs

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Comp Class:

A. C&J – 80% x 4, 84% x 3, 88% x 2

B. Front Squats – 65% x 6, 70% x 6, 75% x 6

C. EMOM x 14 min (alternating movements each minute):

Even minutes – 2 Power cleans TnG @ 80% POWER clean
Odd minutes – Muscle-ups (choose reps)

D. Weighted Hip extensions – 3 x 10

E. DB lateral Raises – 3 x 12-15 reps (slow and controlled)

Thursday, June 1, 2017

CF Class:

  1. Rope Climb technique work x 10 minutes
  2. Kipping/Butterfly Pull-up technique work x 10 minutes
  3. Complete sequence FOR TIME (22 min cap):
    Row 1000m
    Rest EXACTLY 2:00 minutes from when you finish 1000m
    200m Farmer’s Carry (53/35 per hand, ADV 70/53)
    Rest EXACTLY 2:00 minutes from when you return with Kettlebells
    4 Rounds:
    2 Wall-Climbs
    8 Pull-ups
    30 sec Overhead Hold (35-40% of max Clean)
    8 TTB / Knee Raises
    Score is TOTAL TIME including rest period

Comp Class:
***Feel free to move Back Squat to part A if you prefer

  1. Snatch – 77% x 3, 81% x 2, 86% x 1, 1, 1
  2. Snatch Pulls (based off snatch max)
    80% x 3, 85% x 3, 90% x 3
  3. Back Squats – FIND NEW 1 RM
  4. EMOM x 8 min:
    Strict Pull-ups OR Strict CTB Pull-ups
    Goal to hit the SAME NUMBER UNBROKEN on each minute
    ***Try for improvement from last week
  5. Row 2000m For Time
  6. Weighted Plank (Heavy)
    3 sets x 30 sec each (rest 2 min between sets)

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