08/04/15 Comp Class

Posted: August 4, 2015 by CrossFitAP in Uncategorized

- Find a 1rm power position squat snatch

- 6min AMRAP

6 overhead squats 135/95

6 strict handstand pushups

- Find a 3rm weighted strict pullup

08/04/15

Posted: August 4, 2015 by CrossFitAP in Uncategorized

- Find a 1rm strict press

- 6min AMRAP

6 overhead squats 115/75

6 strict handstand pushups

*Rest 2mins after the 6mins then begin

- 8min AMRAP

20 ghd situps

10 good mornings 95/65

5 pullups

08/03/15

Posted: August 3, 2015 by CrossFitAP in Uncategorized

- Find a 1rm push press

- For time

2k row

150 double unders or 450 singles

1600m run

08/01/15 SuperHero Saturday

Posted: August 1, 2015 by CrossFitAP in Uncategorized

- “Tyler”

5 rounds

7 muscle ups or 10 pullups + dips

21 sumo deadlift high pulls 95/65

07/31/15

Posted: July 31, 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

10 rounds

40 calorie row

40 hand release pushups

60 air squats

*Everything is split, one person works at a time

07/30/15

Posted: July 30, 2015 by CrossFitAP in Uncategorized

- Every 3mins for 5 rounds

200m run

remaining time do max effort reps of squat clean thrusters 135/95

*Score is amount of squat clean thrusters completed

07/30/15 Comp Class

Posted: July 30, 2015 by CrossFitAP in Uncategorized

- 7min EMOM

3 T+G power snatch starting at 75% of your 1rm power snatch

*Last set finish at a max set of 5 T+G

- 7min EMOM

2 T+G power clean + push jerk

*Same as above but on last set finish at max set of 3

- For time

5 legless rope climbs

150 double unders

5 legless rope climbs

07/29/15

Posted: July 29, 2015 by CrossFitAP in Uncategorized

- Push press

1×5 @40%

1×5 @50%

1×5 @60%

- For time

400m run

21 hang squat snatch 115/80

400m run

15 hang squat snatch

400m run

9 hang squat snatch

*200m run anytime the bar is placed on the ground before the set is completed

07/28/15

Posted: July 28, 2015 by CrossFitAP in Uncategorized

- 5 rounds

15 chest to bar pullups

25 calorie row

50 dbl unders

*rest 1min after each round

07/28/15 Comp Class

Posted: July 28, 2015 by CrossFitAP in Uncategorized

- 3 position clean + 1jerk

1×1 @65% 1×1 @70% 1×1 @75% 2×1 @80%

- 1a) 4×8 banded strict ring dips

1b) snatch balance AHAP

- 5 rounds

400m run

15 burpee box jumpovers 24/20