11-12-12
Weightlifting Power snatch – 75% x 1 x 10; 1 min rest High-hang clean & jerk – 60% x 1 x 10; 1 min rest Front squat – 70% x 1; focus on speed up GHD sit-ups – 50 total …
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11-10-12
7 am – weightlifting Snatch – Heavy single; 75% of that x 1 x 3 Clean & Jerk – Heavy single; 75% of that x 1 x 3 Front squat – Heay single; 80% of that x 3 x 3 …
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11-9-12
Weightlifting Power clean + hang clean + power jerk – 70% (of clean) x 4 sets Jerk dip squats – 90% (of jerk) X 3 X 4 Muscle snatch – 60%X 3 X 4 Strength/Skill 15 mins to establish a …
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11-8-12
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, hit a foam roller and some stretching in order to stay in the …
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11-7-12
Weightlifting Power snatch + hang power snatch + 2 snatch balance – 70% (of power snatch) x 4 sets Push Press + Push Jerk + Spkit Jerk – 80% (of push press) x 5 sets Strength/Skill 15 mins muscle up …
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11-6-12
Weightlifting Snatch – (70% X 1, 75% X 1, 80% X 1) X 3 Clean & Jerk – (70% X 1, 75% X 1, 80% X 1) X 3 Strength Back Squat, 6-6-6-6 @ 75% (3 sec pause in the bottom) …
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11-5-12
Fellow CrossFitters, For some time now I have been wanting to put in more work for the competitive group of members that want to add more volume to their lifting in preparation for the CrossFit Open and/or local competitions. This …
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11-3-12
8 AM WOD Complete for time: Run 400 meters 50 Double-unders 40 Air squats 30 Clean & Jerk, 115/85 20 Burpees 10 Pull ups (C2B) —————————— 9 AM Weightlifting 5 rounds, For Load (Perfect Form) 1 Power Snatch + 1 …
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