Category: CrossFit

WOD 3/20/14

Skill:

Clean and Jerk

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

Rest 1 minute between complexes.

Conditioning:

1 Mile For Time

Accessory:

A1) 3×20 Standing Weighted Side Crunches
A2) 3×30 Russian Twist

CrossFit

3/18/2014 WOD

Skill: Clean & Jerk
– Positional holds for 3secs.
– 15 Rounds: Rest 30sec
– Add Weight Per Round, If Possible

Conditioning:
10 x 200M Row : 1Min

CrossFit

11/01/2013 WOD

Warm Up:

  • 400 M Jog
  • 3 Rounds:
  • 6 Push Ups
  • 8 Squats
  • 10 V Sit Ups
  • 12 Supermans

Strength:

Front Squat:

  • 8×3 With 3 Second Hold
  • As Heavy As Possible
  • 30 Minute CAP

Conditioning:

  • 3×400 M Row: Rest 2 Minutes
  • 3×200 M Row: Rest 1 Minute
  • Partner up if needed
CrossFitGeneral

11/02/2013 WOD

Dynamic Warm UpStrength:1) 4x Max Strict Pull Ups/ Chin Ups
2) 4x Max BW Deadlifts
– 20 Min CAPConditioning:

EMOTM for 14 Min

ODD: 15-20 SDHP #55/75
EVEN: 12 Box Jumps #24/20

10-29-2013 12-27-58 PM

CrossFitGeneral