WOD

CrossFit WOD Sat Nov 11, 2017

A. Work to challenging weight for complex:
1 Power Clean
1 Squat Clean Thruster
1 Jerk (push or split)

B. “Fran” – Reps 21-15-9 For Time (7 min cap)
***Scale as needed to finish under time cap

Thrusters (95/65)
Pull-ups

Rest 8 min (till 15:00 mark)

C. AMRAP 8 min:

12 Wall-Balls (20/14# to 10/9 ft)
10 TTB
8 Burpee Box Jumps (24/20’’)

CrossFit WOD Fri Nov 10, 2017

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

2 Deadlifts TnG
2 Hang Power Cleans
14 Weighted Pistols (alternating legs) *Scale as Goblet Lunges
60 second AMRAP “Two Push-up Burpees”

B. On your own after class:
Open Workout 16.3 – AMRAP 7 min:

10 Power Snatch (75/55)
3 Bar Muscle-ups (Scale as 5 Pullups)

CrossFit WOD Thur Nov 9, 2017

A. Reps 40-30-20-10 (15 min cap):

KBS (53/35)
Front Squats (95/65)

Rest 10 min (till 25:00 mark)

B. AMRAP 10 min:

Run 200m
12 Burpee Box Jump overs (24/20’’)
24 Sit-ups (ADV 18 GHD)

CrossFit WOD Wed Nov 8, 2017

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

2 Strict Press
2 Push Press/Jerks
7 DB High Pulls (see note below)
60 seconds AMRAP Kipping HSPU

***For the DB High Pulls
– STRICT movement from the hang (no momentum), pulling with ONE arm up to internal rotation at around the clavicle level
– The ultimate GOAL is to use 1/3 of your bodyweight for 7 reps PER ARM

B. On your own after class
For Time (6 min cap):

Run 400m
30 DB Snatches (alternate arms)
30 Wall-Balls

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