09/03/15 Comp Class

Posted: September 3, 2015 by CrossFitAP in Uncategorized

– 10min EMOM

3 strict press @67.5%

*Stop worrying about getting heavy on these, these EMOMs have been for building speed.

– Bench press 5×5 @77.5%

– 12min AMRAP

1 pullup complex (4 pullups, 3 chest to bar, 2 muscle ups)

8 shoulder to overhead 165/110

15/10 calorie row

– Tabata 8rds of 20secs on/10secs rest

nose and toes to wall hold

*After the 8 rounds rest 90secs then do 100ft handstand walk for time or 30 shoulder taps

 

 

09/03/15

Posted: September 3, 2015 by CrossFitAP in Uncategorized

– Low hang clean+jerk @70-80%

*Only do a jerk on the 3rd rep of each set

– 12min AMRAP

1 pullup bar complex ( 6 pullups + 3 toes to bar)

8 shoulder to overhead 135/95

15/10 calorie row

09/02/15

Posted: September 2, 2015 by CrossFitAP in Uncategorized

“Nancy with a twist”

5 rounds

400m run

15 overhead squats 95/65

*Anytime a set of overhead squats are broken, you must do 10 toes to bar.

09/01/15 Comp Class

Posted: September 1, 2015 by CrossFitAP in Uncategorized

– Find a new heavy set of 3 on deadlifts

*Try to go heavier than our previous sets of 3

– Low hang pause snatch 6×3 @70-80%

– EMOM to failure

2 strict pullups

*Start out with zero weight.  Keep adding weight each additional minute until you can no longer hit the amount of reps

– 4 rounds

1200m run

*Rest 3mins between each run

09/01/15

Posted: September 1, 2015 by CrossFitAP in Uncategorized

– Find a new heavy set of 3 on deadlifts

*Try to add more weight than our previous sets of 3

“Helen”

3 rounds

400m run

21 kb swings 55/35

12 pullups

**Deadlift mobility tips https://www.youtube.com/watch?v=EvkKkCYzm2A

08/31/15

Posted: August 31, 2015 by CrossFitAP in Uncategorized

– Strict press 5×5 @77.5%

– 6min EMOM

3 squat snatch 135/105

6 kipping handstand pushup

**Some mobility tips  http://breakingmuscle.com/video/video-handstand-push-up-therapy-and-mobility

08/29/15 SuperHero Saturday

Posted: August 29, 2015 by CrossFitAP in Uncategorized

– 40min AMRAP

20 calorie row

6 burpees

20 pullups

10 DB squat snatch 70/50

08/28/15

Posted: August 28, 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

5 rounds

2 100ft sled pushes 90/45

*D0 15 air squats every 50ft

30 push press 95/65

40 abmat situps

*Everything is split, one person works at a time

08/27/15

Posted: August 27, 2015 by CrossFitAP in Uncategorized

– 4×1 @90-100% hang clean and jerk

– Find a 1rm low hang clean and jerk

*After doing the 4sets of 1, drop some weight and work up to a 1rm on the low hang position

– 4 rounds

20 kb swings 55/35

20 toes to bar

20 calorie row

 

08/27/15 Comp Class

Posted: August 27, 2015 by CrossFitAP in Uncategorized

– 10min EMOM

3 strict press @65%

– 5×5 @75% bench press

– 4 rounds

20 kb swings 70/55

20 toes to bar

20 calorie row

– Death by handstand walk (or shoulder taps)

min1 – 10ft walk or 2 shoulder taps

min2 – 20ft walk or 4 shoulder taps

min3 – 30ft walk or 6 shoulder taps

*Keep adding 10ft or 2 shoulder taps for each minute you complete