Category: CrossFit

3/27/14 WOD

Skill:

Clean &Jerk

Hang Squat clean + Front Squat + Push Press + Jerk (1+2+1+1)x12

Conditioning:

17 minute AMRAP

200m Run

8 Plyo Push ups (On 2 plates #45/25)

15 Wall balls #20/12

 

CrossFit

3/26/14 WOD

Strength:

Press

-40%x5

-50%x5

-60%x5

Conditioning:

“Jackie”

Accessory:

A1) 3×15 Partner KB press sit-ups

A2) 3×25 Partner Leg Raises

CrossFit

3/25/14 WOD

Skill:

Clean & Jerk

Positional hold for 3 sec.

Ex. 1st pull, ground, 2nd pull, ground, clean & jerk x15

Conditioning:

3 Rounds:

5 C&J #135/95

2 Suicide Sprints

CrossFit

3/24/14 WOD

Strength:

Squat

-40%x5

-50%x5

60%x5

Conditioning:

3 Rounds:

20 Alternating KB Swings #55/35

20 Alternating jumping lunges

400m. Run

Accessory:

A!) Ab Wheel

A2) 3×20 Russian Twist #20/12

CrossFit

3/21/14 WOD

Strength:

Dead Lift

-75%x5

-85%x3

-95%x1+

Conditioning:

EMOTM until failure

Thrusters #95/65

1st minute- 1 thruster

2nd minute- 2 thrusters

3rd minute- 3 thruster

Accessory:

3x Barbell Walking Lunges

 

CrossFit