WOD

CrossFit WIOD Tues Dec 5, 2017

A. For Time (11 min cap):
***Stagger starts for Row every 4-5 minutes

50 Cal Row
40 TTB
30 Power Cleans (110/75, ADV 135/95)

Rest 9 min (till 20:00 mark)

B. 4 Rounds (12 min cap):

Run 200m
Reps 20-15-10-5 of Deadlifts (135/95, ADV 185/120)
Reps 20-15-10-5 of Pull-ups (ADV CTB)

CrossFit WOD Mon Dec 4, 2017

***Note that as the reps for Mon, Wed and Fri drop from 3 to 2, the loading should be *slightly* heavier than last week, and heavier than the sets of 2 reps from four weeks prior.

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

 

2 Back Squats
2 Power Snatch TnG
7 Lateral Mat Jumps (each side, 14 total)
60 second AMRAP of alternating Pistols (scale as Jumping Lunges)

B. On your own after class
Reps 5-4-3-2-1 Sprint For Time:

OHS (heavy as poss to stay unbroken)
Burpees Box Jumps (as high as comfortable)

CrossFit WOD Sat Dec 2, 2017

A. For Time (8 min cap):

30 Power Snatches (75/55 lbs)
30 Push-ups
30 Box Jumps (24/20’’)
30 Push-ups

Rest 8 min (till 16:00 mark)

B. 3 Rounds (20 min cap):

Run 800m
Reps 24-18-12 of Thrusters (95/55 lbs)

CrossFit WOD Fri Dec 1, 2017

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

3 Deadlifts TnG
3 Hang Power Cleans
Max Length “Chin-over-Bar” static hold (ADV “Chest to Bar” hold)
AMRAP 60 seconds Burpee TTB

B. On your own after class
For Time:

40 Sit-ups (ADV GHD)
20 Ring Rows (ADV 4 Rope Climbs)
20 Sit-ups (ADV GHD)
10 Ring Rows (ADV 2 Rope Climbs)

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