05/24/16

Posted: May 24, 2016 by CrossFitAP in Uncategorized

– 7×2 T+G power clean + push jerk

*Work to a 2rm

– 1xM.E. T+G power clean + push jerk @80% of the 2rm we just found

– 16min cap

3 rounds

400m run

30 ghd situps

7 deadlifts 275/185

05/24/16 Comp Class

Posted: May 24, 2016 by CrossFitAP in Uncategorized

– 7×2 T+G power clean + push jerk

*Work to a 2rm

– 1xM.E. T+G power clean + push jerk @80% of the 2rm we just found

– 16min cap

3 rounds

400m run

40 ghd situps

7 deadlifts 405/275

05/23/16

Posted: May 23, 2016 by CrossFitAP in Uncategorized

– 7×2 T+G power snatch

*Work to a 2rm

– 1xM.E. T+G power snatch @80% of the 2rm we just found

– 10min EMOM

min1 – 12 pullups

min2 – 25 double unders

*2min rest between EMOMs

– 10min EMOM

min1 – 10 handstand pushups

min2 – 20 abmat situps

05/21/16 SuperHero Saturday

Posted: May 21, 2016 by CrossFitAP in Uncategorized

– 5×1 Hang clean – top of the knees

*Work to a 1rm for the day

“Randy”

For time

75 power snatches 75/55

 

 

 

05/20/16

Posted: May 20, 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

For time

1000m row

100 pushups – chest to floor

800m run (together)

75 pullups

800m row

80 pushups

600m run

50 pullups

600m row

60 pushups

400m run

25 pullups

*All the runs are done together.  All other work is split however but one person works at a time.

05/19/16

Posted: May 19, 2016 by CrossFitAP in Uncategorized

– 7×1 hang snatch – top of the knees

*Work to a 1rm

– 3 rounds

400m run

7 power snatch 115/75

7 overhead squats 115/75

05/19/16 Comp Class

Posted: May 19, 2016 by CrossFitAP in Uncategorized

– 7×1 snatch – work from the blocks or the

*Work to a 1rm

– 1a) 4×8 ghr

*rest 90secs, don’t swing torso, keep it controlled

1b) 4×8 barbell rows

*Go heavy as possible with good form, rest 90secs

– 3 rounds

400m run

7 power snatch 135/95

7 overhead squats 135/95

05/18/16

Posted: May 18, 2016 by CrossFitAP in Uncategorized

– Find a 1rm back squat in 10mins

*Work fast and move the weight quickly to build to a 1rm for the day

– For time

20 strict press 95/65

20 ring dips

30 push press 105/70

30 back extensions

40 shoulder to overhead 115/75

40 calorie row

*5 burpees anytime you break your sets of strict presses, push presses, of shoulder to overheads.  All presses will come from the floor not the rack

05/17/16 Comp Class

Posted: May 17, 2016 by CrossFitAP in Uncategorized

– 5×3 T+G power clean + push jerk

*Work to a 3rm

– 1:00 Max effort reps power clean + push jerk @85% of the 3rm we just found

– 5 rounds

1:00 M.E. burpee box jumpovers 24/20

1:00 M.E. toes to bar

1:00 M.E. overhead squats 185/135

1:00 rest

05/17/16

Posted: May 17, 2016 by CrossFitAP in Uncategorized

– 5×3 T+G power clean + push jerk

*Work to a 3rm

– 1:00 Max effort reps power clean + push jerk @85% of the 3rm we just found

– 5 rounds

1:00 M.E. burpees

1:00 M.E. toes to bar

1:00 M.E. overhead squats 135/95

1:00 rest