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CrossFit WOD

February 9, 2016

1. Strength:
Descending OHS 6 seconds
3-3-3-3-3

2. 3RFT:
21 Pull-ups
15 Man makers
9 L arm DB OHS
9 R arm DB OHS

Buy out: 1,500m Row

February 8, 2016

1. Strength:
Snatch Push Press + Snatch Balance
3 + 2 X 5

2. 19min clock running..
12min AMRAP:
5 Deadlifts (135/95)
5 Hang cleans (135/95)
5 Front squat (135/95)
200m run

Then

7min AMRAP:
7 Squat cleans (135/95)
7 Jerks (135/95)
7 Backsquats (135/95)

February 5, 2016

1. Strength:
30 Turkish Get-Ups

2. For time:
10 burpee to plate to overhead (45/25)
50 situps
50 back extensions
10 burpee to plate to overhead (45/25)
40 situps
40 back extensions
10 burpee to plate to overhead (45/25)
30 situps
30 back extensions
10 burpee to plate to overhead (45/25)
20 situps
20 back extensions
10 burpee to plate to overhead (45/25)
10 situps
10 back extensions
10 burpee to plate to overhead (45/25)

February 4, 2016

1. Strength:
Strict Press
3-3-3-3-3

2. WOD:
3min to complete:
3 rounds
8 Deadlifts (155/105)
8 Push Press (155/105)

4min to complete
3 rounds
8 Deadlifts (155/105)
8 Push press (155/105)
8 Box Jump Overs (24/20)

5min to complete
3 rounds
8 Deadlifts (155/105)
8 Push press (155/105)
8 Box jump overs (24/20)
8 HSPU

Then..

3min ME Double Unders

February 3, 2016

1. Strength:
Hang clean + Clean + Jerk
2 + 1 + 1 X 5

2. For time:
125 Wallballs (20/14)
50 Overhead lunges (115/75)
25 Ring Muscle Ups

February 2, 2016

1. Strength:
Back Squat
Start at 65% and work up to 77%
8-8-5-5-5

2. EMOM X 15
0-1: 10 KB Snatch (55/35)
1-2: 12 T2B
2-3: 36 Double Unders

February 1, 2016

1. Strength:
Power Snatch
3-3-3-3-3

2. For time:

21-15-9
Clusters (115/75)
C2B

9-15-21
Clusters (115/75)
Burpees over the bar