Archive for February, 2014

02/28/14

Posted: 28th February 2014 by CrossFitAP in Uncategorized

Partner WOD 500m row 40 snatch 135/95 500m row 40 clean&jerk 135/95 1000m row 40 thrusters 135/95 1000m row 40/per leg front rack  lunge 135/95 1000m row 40 bar facing burpees *Partner split all the work except burpees.  On burpees each partner will do 40 burpees.

02/27/14

Posted: 27th February 2014 by CrossFitAP in Uncategorized

10min emom 2 clean&jerk 5 rounds 20 ring rows 20/per leg oh walking lunges 45/25

02/27/14 Comp Class

Posted: 27th February 2014 by CrossFitAP in Uncategorized

-1a)  4×5 power snatch (work up to a 5rm for the day) rest 90 -1b) 4×5 snatch balance (work up to a 5rm for the day) rest 90 -2a) 3x1min M.E. hspu rest 60 -2b) 3×8 kang squats (heavier than last week) rest 60 -7min amrap 10 dbl unders 3 thrusters 185/125

02/26/14

Posted: 26th February 2014 by CrossFitAP in Uncategorized

3 rounds 10 hspu 50 dbl under *10min cap then – 4 rounds 1min calorie row 1min pistols 1min kb swings 70/55 1min rest

02/25/14

Posted: 25th February 2014 by CrossFitAP in Uncategorized

10min emom 2 front squats then – 15min amrap wallball 20/14 burpee t2b *start with sets of 5.  Keep adding 5 reps for each round you complete until time expires.

02/25/14 Comp Class

Posted: 25th February 2014 by CrossFitAP in Uncategorized

-5×1 clean+jerk (clean from top of knees) work up to a 1rm for the day rest 60secs -2a) 4×3 jerk recovery @100-120% of max jerk rest 90 -2b)4×3 dip squats @110-120% of max jerk rest 90 -for time 30 split jumps 10 hspu 10 hang power clean 155/105 30 split jumps 20 hspu 10 hang […]

02/24/14

Posted: 24th February 2014 by CrossFitAP in Uncategorized

10min emom 2 touch&go snatch then for time – 30 back squat 225/125 30 s2oh 185/115 30 thrusters 135/95

02/22/14 SuperHero Saturday

Posted: 22nd February 2014 by CrossFitAP in Uncategorized

“Hansen” 5 rounds 30 kb swings 70/55 30 burpees 30 abmat situps

02/21/14

Posted: 21st February 2014 by CrossFitAP in Uncategorized

strength 9-6-3-6-9 bench press *try adding weight to the last two sets then – 3 rounds 5 power snatch 135/95 15 pullups cashout 50 box jumps 30/24

02/20/14

Posted: 20th February 2014 by CrossFitAP in Uncategorized

strength 6×3 push press buy-in 100 dbl unders 5 rounds 10 deadlift 155/115 10 front squats 155/115 10 hspu cashout 100 dble unders *make sure you pick a weight on the deadlifts that you can clean up into the front rack postion for front squats.