06/29/16

Posted: June 29, 2016 by CrossFitAP in Uncategorized

– Every 2mins for 7 sets follow these reps for front squats

2/4/1/8/1/4/2

*Use 95% of your 5rm front squats

– 3 rounds of

Every 2min

Station 1 – 100 double understand

Station 2 – 30 ghd situps

Station 3 – 30 calorie row

*You’ll have 2mins to complete the requireday reps at the station before moving to the next

06/28/16 Comp Class

Posted: June 28, 2016 by CrossFitAP in Uncategorized

– Every 1:30 for 7 sets

1 clean + 1 push press + 1 push jerk + 1 spilt jerk

*Begin around 60% of your 1rm c+j and add weight each each set.

– Rest 3min after the complex then take 2-3 attempts to max the complex

– 20min AMRAP

20 power snatch 95/65

30 toes to bar

40 calorie row

06/28/16

Posted: June 28, 2016 by CrossFitAP in Uncategorized

– Every 1:30 for 7 sets

1 clean + 1 push press + 1 push jerk + 1 spilt jerk

*Begin around 60% of your 1rm c+j and add weight each each set.

– Rest 3min after the complex then take 2-3 attempts to max the complex

– 20min AMRAP

10 power snatch 95/65

20 toes to bar

30/25 calorie row

06/27/16

Posted: June 27, 2016 by CrossFitAP in Uncategorized

– 7min EMOM

1 high hang snatch + 1 hang snatch

*Add weight each minute. Once a miss happens, pick the position that is giving you trouble and finish doing 2 reps from that position

– Rest 2mins from the EMOM then take 3 attempts to max the complex

– 4 rounds

2 rope climbs

100ft Farmers carry 70/55

25 wallballso 20/14

*Rest 1:30 after each round

06/25/16 SuperHero Saturday

Posted: June 25, 2016 by CrossFitAP in Uncategorized

– 3×1 clean+jerk @70%

3×1 clean+jerk @80%

3×1 clean+jerk @90%

“War Frank”

3 rounds

25 muscle ups or 25 chest to bar pullups + 25 ring dips

100 air squats

35 ghd situps

06/24/16

Posted: June 24, 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

20min AMRAP

partner 1 – 400m run

partner 2 – AMRAP until partner 1 returns

6 strict press 115/75

9 box jumps 24/20

12 kb swings 5/35

*Partner 1 runs while partner 2 works through the movements.  When partner 1 returns, they switch places.  Partner 1 will begin new at the strict presses.  Score is the total amount of complete rounds + the amount of 400m runs.

06/23/16 Comp Class

Posted: June 23, 2016 by CrossFitAP in Uncategorized

– 7×1 hang power snatch (tops of the knees) or from the blocks

*Work to a 1rm for the day

– 4 rounds at an easy pace

10 narrow grip (close as you can go) overhead squats 95/65

10 strict ring dips (3sec pause at lockout)

10 strict toes to bar

10 ring rows (3sec pause at top of the pull)

– 7 rounds

20 front rack barbell 75/55 box stepups 24/20

12 hang power snatches 75/55

*Rest 1min after each round

06/23/16

Posted: June 23, 2016 by CrossFitAP in Uncategorized

– 7×1 hang power snatch (tops of the knees)

*Work to a 1rm for the day

– 7 rounds

20 front rack barbell 75/55 box stepups 24/20

12 hang power snatches 75/55

*Rest 1min after each round

06/22/16

Posted: June 22, 2016 by CrossFitAP in Uncategorized

– Every 2:00 for 12:00 (7sets) do front squats with this rep scheme

2/4/6/3/6/4/2

*Use 95% of your 5rm front squat.  If you do not know your 5rm, multiply your 1rm by 85%.  This will be your 5rm number

– For time

100ft farmers carry 70/55

10 muscle ups or 10 chest to bar pullups + 10 ring dips

20 ghd situps

100ft farmers carry

7 muscle ups or 7 chest to bar pullups + 7 ring dips

20 ghd situps

100ft farmers carry

5 muscle ups or 5 chest to bar pullups + 5 ring dips

20 ghd situps

06/21/16 Comp Class

Posted: June 21, 2016 by CrossFitAP in Uncategorized

– Every 1:30 for 9:00 (7sets)

1 clean + 1 push press + 1 push jerk + 1 split jerk

*Begin around 60% of your 1rm clean+jerk and add weight each set until a miss occurs

– 12min AMRAP

3 rope climbs

12 strict handstand pushups

24 calorie row