07/22/14 Comp Class

Posted: July 22, 2014 by CrossFitAP in Uncategorized

- 3×5 squats @80%

- 3 rounds

10 clean+jerk 135/95

400m run

- 2×10 deadlifts

- 7×7 strict c2b pullups

*rest 60secs between sets

07/22/14

Posted: July 22, 2014 by CrossFitAP in Uncategorized

3×5 squats

then -

buy-in 800m run

3 rounds

20 hspu

20 t2b

40 dbl unders

cashout 800m run

07/21/14

Posted: July 21, 2014 by CrossFitAP in Uncategorized

snatch – 1×5 @65%, 1×5 @75%, 1×5@ 85%

then -

3 rounds

20 burpee pullups

20 front squats 155/105

20 box jumps 24/20

07/19/14 SuperHero Saturday (x2)

Posted: July 19, 2014 by CrossFitAP in Uncategorized

“Rahoi”

12min amrap

12 box jumps 24/20

6 thrusters 95/65

6 burpees

*rest for 3 mins when complete then -

“Nate”

20min amrap

2 muscle ups or 6 ring dips

4 hspu

8 kb swings 70/55

07/18/14

Posted: July 18, 2014 by CrossFitAP in Uncategorized

Partner WOD – teams of 2

6 rounds

200m walk with barbell 155/105

20 hspu

30 t2b

40 hrpu

50 air squats

*Partners will alternate on exercises.  Partner 1 will do the walk then partner 2 will do the 20 hspu.  Keep this pattern until 6 rounds are complete

07/17/14

Posted: July 17, 2014 by CrossFitAP in Uncategorized

10×1 clean complex

clean + front squat + 2 jerks

*every 1:30/keep adding weight every set

then -

30 thrusters 95/65

30 kb swings 70/55

20 thrusters

20 kb swings

10 thrusters

10 kb swings

07/17/14 Comp Class

Posted: July 17, 2014 by CrossFitAP in Uncategorized

- 3×5 front squats @75%

- 12mins to find 1rm OHS

- 2×10 deadlifts

- 15min emom

min1 – 7 ohs (2sec pause at the bottom/you pick the weight)

min2 – :45sec plank

min3 – 7 strict c2b pullups

 

07/16/14

Posted: July 16, 2014 by CrossFitAP in Uncategorized

6×2 ohs

new set every 2 mins/keep adding weight each set

then -

3 rounds

400m run

21 box jumps 24/20

7 power snatch 155/105

07/15/14 Comp Class

Posted: July 15, 2014 by CrossFitAP in Uncategorized

- 3×10 squats @70%

- “Black And Blue”

5 rounds

10 power cleans 135/95

10 burpees

- 7×6 strict c2b pullups

*rest 50secs between sets

- 2×20 push press

07/15/14

Posted: July 15, 2014 by CrossFitAP in Uncategorized

10min emom

8 hang power cleans 95/65

8 push press 95/65

when emom is over rest 1min then -

10min emom

10 wallballs  20/14

10 pullups

when emom is over rest 1min then -

10min emom

10 burpees