08/29/16

Posted: August 29, 2016 by CrossFitAP in Uncategorized

– 5×1 snatch omplex

3 snatch grip deadlifts + 1 snatch + 1 overhead squat

*Work to a 1rm for the day

– 3 rounds

10 burpees

10 jumping split lunges

10 shoulder to overhead 95/65

10 jumping split lunges

10 chest to bar pullups

08/27/16 SuperHero Saturday

Posted: August 27, 2016 by CrossFitAP in Uncategorized

– 10mins to find 1rm clean+jerk

“Scottie”

10 rounds

10m farmer carry 70/55

5 strict chin-ups

10m farmer carry 70/55

5 burpees

5 deadlifts 265/185

08/26/16

Posted: August 26, 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

For time

100 shoulder to over head 95/65 or 70 shoulder to overhead 135/95

100 calorie row

100 kb swings 55/35 or 70 kb swings 70/55

100 wallballs 20/14

*One person works at a time.  On the s2oh and swings, you choose the weight.  Heavier the weight, less the reps.  Once you choose your weight, you must finish with the same weight for the reps.  Make sure both you and your partner are comfortable with the choice.

08/25/16 Comp Class

Posted: August 25, 2016 by CrossFitAP in Uncategorized

– 7min EMOM

1 power snatch @80% of 1rm

– 1a) 4×3 push jerk @80% of 3rm
1b) 4×5 GHR

– “Nancy”

5 rounds

400m run

15 overhead squats 95/65

08/25/16

Posted: August 25, 2016 by CrossFitAP in Uncategorized

– 7min EMOM

1 power snatch

*Work to a 1rm

– “Nancy”

5 rounds

400m run

15 overhead squats 95/65

08/24/16

Posted: August 24, 2016 by CrossFitAP in Uncategorized

– 4×5 back squats @70% of 1rm

– For time

800m run

Max effort bench press 155/105

600m row

max effort bench press 155/105

400m run

max effort bench press 135/95

200m row

max effort bench press 135/95

*First two max effort sets of bench will use the same weight.  Last two will be lighter and use the same.  Keep this in mind if you can not do the RX weight

08/23/16 Comp Class

Posted: August 23, 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex @80% of the 1rm

3 clean liftoffs + 1 clean + 1 jerk

*Stay at 80% for all the sets

– 4×10 strict pullups

– 20min AMRAP

200m front rack kb carry 55/35

20 ring dips

40 kb swings 55/35

08/23/16

Posted: August 23, 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex

3 clean grip deadlifts + 1 clean + 1 jerk

*Work to a 1rm for the day

– 16min AMRAP

150m overhead plate carry 45/25

20 ring dips

30 kb swings 55/35

 

08/22/16

Posted: August 22, 2016 by CrossFitAP in Uncategorized

– 5×1 snatch complex

3 snatch grip deadlifts + 1 snatch + overhead squat

*Work to a 1rm on the complex

– For time

5 T+G clean + jerk 135/95

500m row

5 T+G clean+jerk

400m run

5 T+G clean+jerk

500m row

5 T+G clean+jerk

400m run

*Anytime you break on the clean+jerk, there will be a 3 burpee penalty before continuing.

 

08/20/16 SuperHero Saturday

Posted: August 20, 2016 by CrossFitAP in Uncategorized

– 10mins to find a 1rm clean + jerk

“Tillman”

7 rounds

7 deadlifts 315/205

200m sprint

15 pullups

*Rest 45secs after each round