CrossfitWOD

Tue - Sep 23, 2014 : Short and Quick

On-Ramp:
DL Tech.
*THEN*
15-12-9
Box Jumps
Burpees

CrossFit:
5x5 DL
*THEN*
21-15-9
Box Jumps (30/24)
Burpees

CrossFit +:
10s:20s:30s Holds
-Ring Support
-Deep Ring Support
-False Grip Pull-Up

4 Rounds @Easy Pace
800m Run
800m Row

Strength:
cleans 80%2x3
85% 3x3

pj+jrk 80% 2x2
85% 3x2


clean pulls 100% 2x5
105% 3x4


rdl 95% (of Clean) 4x5

Press: 5@40%,5@50%,3@60%,3@70%,3@80%,3+@90%

Mon - Sep 22, 2014 : Just CrossFit
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On-Ramp:
HS Practice
*THEN*
8 min AMRAP
200m Run
10 Push Press

CrossFit:
HS Walk Practice
*THEN*
12 min AMRAP
200m Run
15 Push Press (95/65)

CrossFit +:
3 Rounds not for time
1 Legless RC
5 Strict TTB
10m HS Walk

3 Rounds
10 GTO @ 60-65%
2min Row (575/525)
1min Box Jump Overs
3min Rest
-Rest 5 min
3 Rounds
10 DL 50-55%
2 min Burpee box jump over
1 min jox jumps
3 min Rest
Strength:
"Week 5"
3 pos snatch 65% 2x3
70% 3x3

sn pp 85% 2x3
90%3x3

clean shrugs 125% 5x5

Back Squat: 5@40%,5@50%,3@60%,3@70%,3@80%,3+@90%

Fri - Sep 19, 2014 : Lets do this thing
Friday

*There will no child care for this Saturday Sept. 20th
On-Ramp:
200m Lunge for time

CrossFit:
400m Lunge for time

CrossFit +:
-Accumulate 20m HS Walk
-10s HS Hold/2 Strict HSPU/10s Hold
-Repeat w/ 15s Hold with 3 Strict HSPU
-Repeat w/20s Hold with 4 Strict HSPU

5 Rounds
10 WB
10 Box Jump Overs (24/20)
10 Hip Ext
200m Run
Rest
50 Burpees to 1ft. Target for time

Strength:
snatch
75% 1x2
80% 1x2
85% 2x1
90% 2x1

cln&jrk 75%1x2
80% 1x2
85% 1x1
90% 1x1
F.S.:5@40%,5@50%,5@60%,5@65%,5@75%,5+@85%

Thu - Sep 18, 2014 : One more day till Friday
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On-Ramp:
F.S. Tech.
*THEN*
15-12-9
F.S.
KTE

CrossFit:
7x3 F.S.
*THEN*
21-15-9
F.S. (135/95)
TTB

CrossFit +:
10 MU for time (all singles)
Rest
50 HSPU for time
Rest
5K Recovery Row

Strength:
snatch 80% 1x2
85% 3x2

pc+hsc+cln 75% 1x3
80% 3x3

Press/Bench:5@40%,5@50%,5@60%,5@65%,5@75%,5+@85%

Wed - Sep 17, 2014 : Benchmark Wednesday!
Tuesday-motivation

On-Ramp:
Press Tech.
*THEN*
1/2 Cindy

CrossFit:
1RM Strict Press
*THEN*
"CINDY"
20min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

CrossFit +:
CLASS WOD

Strength:
DL:5@40%,5@50%,5@60%,5@65%,5@75%,5+@85%
Weighted Pull-Ups: 7x3
Weighted Dips: 7x3

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