Snatch Balance
5 x 2
WOD
For Time:
Run 800m
6 Snatch (65/95), Adv (95/135)
6 C2B
Run 600m
9 Snatch
9 C2B
Run 400m
12 Snatch
12 C2B
Run 200m
15 Snatch
15 C2B
Archive for July, 2014
0
Fight Gone Bad
3 Rds
1 minute Wall Balls (14/20)
1 minute SDLHP (55/75)
1 minute Box Jumps (20/24)
1 minute Push Press (55/75)
1 minute Row for Calories
1 minute Rest
*Score is total reps + calories
Coach will assign partners. Athlete “A” will complete entire WOD while athlete “B” counts reps, then switch.
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Oly (7pm)
A) BN Jerk: 50/6, 70/4, 80/3, 90/2, 95/1*4 sets
B) Clean Pull + Clean + Clean @ Hip + Jerk: 1+1+1+1/8
C) Clean pull: 110/2*3 sets
D) 60 sec accumulated L-Sit
Bench Press
10-8-6-4-2
3 rounds:
200m run
25 KBS (35/55)
250m row
*Rest 1:00 Between Rds
Front Squats
5 x 3
*try to increase 3-5% over last week
AMRAP 15
Up Ladder of:
Power Clean (95/135), Adv (115/165)
T2B
*1 PC & 1 T2B
2 PC & 2 T2B
3 PC & 3 T2B…….
Camille Leblanc-Bazinet, 2014 Fittest Woman on Earth
Rich Froning, 2014 Fittest Man on Earth
For today’s WOD, short sleeved shirts are recommended as you will be carrying a load on your shoulders. So, protect your skin, avoid tanks & bring gloves.
There is a swim meet at the club today. The 5 AM class will have a swim WOD option. All other class times will WOD in the box.
Swim WOD
40-30-20-10
Burpee Ball Slam (15/30)
100m swim/400m run
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Classes 8:00-5:00
Buy in: 150 Dubs/300
21-15-9
Wall Balls (14/20)
Russian KBS (55/70) (shoulder height)
—–Rest 1 min—–
15-12-9
T2B
Power Snatch (75/115)
—–Rest 1 min—–
12-9-6
Burpee Ball Slam
GHD
—–Rest 1 min—–
Cash Out: 500m row
Burpee Ball Slam Video-click here
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Oly (6pm)
A) Split Jerk: 70/2, 80/2, 90/1, 80/3, 85/3*3 sets
B) Power Clean w/ pause at bottom of knee + Clean + Jerk: 1+1+1/6 sets
C) Double KB Row: 4×8 AHAP
D) Weighted sit-ups: 4 x 8 AHAP
Emom 8
6 RDLs (95/135) +
6 Lateral jumps over bar
10 Rds
5 Deadlifts (155/225)
50m sprint
6 Wtd Alt pistols (25/45)
Wishing Luck to Jeff Germond of CrossFit Nola as he competes at the CrossFit Games. Here he is hitting a 310# OHS.
