CrossfitWOD

Fri - May 01, 2015 : Friday!!!!!!!
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On-Ramp:
Push-Up Program
*THEN*
10-8-6-4-2 Pull-Ups/Dips
20-40-60-80-100 Jump Rope

CrossFit:
3x Max reps of Regular Push-ups with a 8-second negative
Rest 1 minutes between sets
2x Max Diamond Push-Ups with five-second negative
Rest 1 minute between sets
2x Max Decline Push-Up with 4s Negative
Rest 1 minute between sets
*THEN*
10-8-6-4-2 MU
20-40-60-80-100 DU

CrossFit +:
6min EMOM
Odd- 15 WB (30/20)
Even- 40 DU

6min EMOM
Odd- 12 Pistols
Even- 8 Burpee Box Jumps

Strength:
Snatch 70%x2 75%x1 80%x1 85%x1 90%x1
Clean and Jerk 70%x2 75%x1 80%x1 85%x1 90%x1
Back Squat 75% 2x5 80% 3x5

Thu - Apr 30, 2015 : Core Work
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*Reminder May 8th @ 6pm we will have Hurricane CrossFit day at Cowboy Diamond!
On-Ramp:
Same as CF

CrossFit:
3x1 min weighted plank hold

3x1min Hollow Body Holds

3x15 V-Ups
*1min break between sets
*THEN*
Mobility

CrossFi +:
5 Pull-Ups
10 OHS (95/65)
10 Pull-Ups
10 OHS
15 Pull-Ups
10 OHS
10 Pull-Ups
10 OHS
5 Pull-Ups
10 OHS

12 min EMOM
Even- 10 Ring Dips
Odd- 10 GHD Sit-Ups

Strength:
3-Position Snatch 1x70% 1x75% 3x78%
Snatch Pull 96% 5x5
Snatch Push Press 78% 5x5
Good Morning 29% of BS 3x8

Wed - Apr 29, 2015 : Jack
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On-Ramp:
15min AMRAP
of Jack

CrossFit:
"Jack"
20min AMRAP
10 Push Press (115/85)
10 KBS (55/35)
10 Box jumps (24/20)

CrossFit +:
EMOM x 8 minutes
Even 10 second headstand then press out to free HSPU x4

Odd 1-2 rope climbs legless from jump (use legs and do 2-3 if unable to legless)

Rest 2-3 minutes

EMOM x 8 minutes
Even 3-5 reps ring handstand slow 3-5 count eccentric lower to ring shoulder stand: DONT press back out. Steep down and restart from handstand

Odd 10 quick alternating goblet weighted pistols with light weight

Rest 2-3 minutes

8-10 minutes practice bar muscle ups in sets of 2-3

Strength:
3-Position Clean 1x 70% 2x75% 2x78%
Power Jerk + Jerk 70% 2x(2+1) 75% 2x(2+1) 78%2x(2+1)
Clean Deadlift 105% 5x5
Front Squat 75% 1x5 80% 2x4 85% 2x3

Tue - Apr 28, 2015 : Jerk time
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On-ramp:
Jerk Tech.
*THEN*
10min AMRAP
3 Strict Pull-Ups
5 Push-Ups
7 Goblet Squats

CrossFit:
Push Jerk + Jerk 70% 2x(2+1) 75% 2x(2+1) 78% 1x(2+1)
*THEN*
10min AMRAP
5 Strict Pull-Ups
7 Push-Ups
10 Goblet Squats (55/35)

CrossFit +:
5 Rounds
200m Sprint
:30s Box Jumps
:30s KBS (70/55)
2min Rest
*No break between movements
-5min Rest
7min to find 1RM Thrusters
*4 Attempts ONLY

Strength:
Power Clean + Clean 75% 4x(1+1)
Snatch Balance 70% 2x3 75% 2x3 80% 1x3
Push Press 80% 5x5
Muscle Snatch 65% 1x5 70% 1x4 75% 2x3

Mon - Apr 27, 2015 : Run with some increasing weight
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On-Ramp:
Clean Tech.
*THEN*
600m Run
21 OHS
400m Run
15 OHS
200m Rum
9 OHS

CrossFit:
Power Clean + Clean 75% 4x (1+1)
*THEN*
800m Run
21 OHS (95/65)
400m Run
15 OHS (115/85)
200m Run
9 OHS (135/95)

CrossFit +:
14min EMOM:
Odd- 10m HS Walk
Even- 5 Triple Unders

3 Rounds
1min Max Row
3 Rope Climbs
:30s of Burpees
2min Rest
-5min Rest
Randy
75 Power Snatches (75/55)

Strength:
Power Snatch + Snatch 75% 4x(1+1)
Jerk 78% 5x3
Clean Pull 96% 5x5
Back Squat 75% 1x5 80% 3x5 83% 1x3 80% 1x5

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