09/28/16

Posted: September 28, 2016 by CrossFitAP in Uncategorized

– Back squats 4×5 @70%

– For time

100 push press 135/95

*Anytime you break, 200m run will be the penalty before you can start back on presses

09/27/16 Comp Class

Posted: September 27, 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex @60% of 1rm we found last week

1 clean + 1 push jerk + 1 split jerk + 1 behind the neck split jerk

– 3x max effort muscle ups

*Rest about 2-3mins between sets

– 5 rounds

12 wallballs 20/14

12 toes to bar

12 pullups

09/27/16

Posted: September 27, 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex @60% of 1rm we found last week

1 clean + 1 push jerk + 2 split jerks

– 5 rounds

12 wallballs 20/14

12 toes to bar

12 pullups

09/26/16

Posted: September 26, 2016 by CrossFitAP in Uncategorized

– 5×3 hang snatch @65% of 3rm

*Use 65% of last week’s 3rm. These come from top of the knees

– 21-15-9

Overhead squats 95/65

Burpees box jump overs 24/20

*200m run after each round

09/24/16 SuperHero Saturday

Posted: September 24, 2016 by CrossFitAP in Uncategorized

– 10mins to find a 1rm clean+jerk

– “Moszer”

9 rounds

300m run

6 air squats

6 pullups

6 box jumps 24/20

6 burpees

6 situps

6 lunges

6 kb swings 55/35 (Russian standard)

 

09/23/16

Posted: September 23, 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

5 rounds

50 hand release pushups

800m row

2 sled push down/pull coming back 185/135

60 v-ups

*One person works at a time.  Split the work however

09/22/16

Posted: September 22, 2016 by CrossFitAP in Uncategorized

– 5min AMRAP

As many unbroken sets of 5 T+G power snatch @90% of the 5rm we found few weeks ago

– For time

1000m row

10 muscle ups or 12 strict pullups + dips

5o wallballs 20/14

7 muscle ups or 7 strict pullups + dips

09/22/16 Comp Class

Posted: September 22, 2016 by CrossFitAP in Uncategorized

– 7min AMRAP

As many sets of 5 T+G power snatches @90% of the 5rm we found few weeks ago

– 1a) 5×5 push jerks

*Work to a 5rm

1b) 5×8 GHR

*Use weight if possible

– For time

1000m row

15 muscle ups

50 wallballs

10 muscle ups

 

09/21/16

Posted: September 21, 2016 by CrossFitAP in Uncategorized

– Back squats

1×6 @70%, 1×6 @80%, 1×3 @90%, 1×2 @95%

– For time

800m run

6 bench press 185/135

25 toes to bar

25 box jumps 24/20

12 bench press 155/110

25 toes to bar

25 box jumps 24/20

max effort bench press 135/95

400m run

09/20/16 Comp Class

Posted: September 20, 2016 by CrossFitAP in Uncategorized

– 1×1 @50%, 1×1 @60%, 2×1 @70%, 1×1 @75% clean complex

1 clean + 1 push jerk + 1 split jerk +1 behind the neck split jerk

*Percentages are based of your 1rm clean+jerk

– 4x:45 3/2 strict muscle ups + max effort kipping muscle ups

*After the stricts, use whatever time is left of the :45 to perform as many kipping muscle ups as possible

– 20min AMRAP

100ft handstand walk

40 kb swings 55/35

40 lateral lunges (per leg)