Categorized as: WOD

1/22/14

Main – CrossFit

Metcon (Time)

8min EMOM

5 C2B PullUps

5 Thrusters 95/65
Both Movements are to be completed within the min. Work on minimizing transition times and keeping movements unbroken. If both movements are not a challenge than scale up on the thrusters.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hand Release Push Ups

Toes to Bar

*10 Double Unders btwn every round
If 10 Double unders is too easy than increase the number to 20.

1/21/14

Main – CrossFit

Power Snatch (EMOM for 10min 2 Power Snatch @65% of 1RM )

Metcon (Time)

For Time:

31 Med Ball SitUps 20/14

25 KB Swings 70/55

19 Burpee Box Jump Overs 24/20

1/20/14

Main – CrossFit

Shoulder Press (3×3 @90% of 3RM)

Metcon (3 Rounds for time)

3 Rounds EACH for time, 5min REST btwn Rounds

30 UB Wall Balls 20/14

20 Burpees

10 UB TnG Clean n Jerk 115/75
All 3 rounds are to be all out efforts. Wall Balls and CnJerks are to be UNBROKEN. Choose a load that allows for this.

Saturday

Main – Comp Prep

20 Minutes to get the following numbers/times

Power Clean (2 RM)

Metcon (Time)

100 wall balls for time; 20/16#

Weighted Pull-ups (3RM)

rest 15 minutes

12 minutes on the clock for max reps

Metcon (Time)

2k row (bonus points for guys under 7 minutes and girls under 8)

Metcon (AMRAP – Reps)

20 burpees over back of erg

db power snatch (@ 70/55# (15/h))

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

1/17/14

Main – CrossFit

High-Hang Snatch (1RM )

Mr Tarkanian (Time)

2 Rounds EACH for time/ 6min REST btwn Rounds

15-12-9

Power Snatch 95/65

Toes2Bar