Archive for March, 2015

03/31/15 Comp Class

Posted: 31st March 2015 by CrossFitAP in Uncategorized

– 1×5 @50%, 1×5 @60%, 1×5 @70%, 2×5 @75% of 1rm power snatch – Same sets, reps, and percentages for jerk balances based off of 1rm jerk – For time 50 calorie row 50 box jumps 24/20 25 power cleans 135/95 25 lateral barbell burpees – 6x200m sprints *rest 45secs between sets **Quick article and […]

03/31/15

Posted: 31st March 2015 by CrossFitAP in Uncategorized

– For time 50 calorie row 50 box jumps 24/20 25 power cleans 135/95 25 lateral barbell burpees – 6x200m sprints *rest 45secs between sets

03/30/15

Posted: 30th March 2015 by CrossFitAP in Uncategorized

– 3×3 @85% squats – 14min AMRAP 15 push press 95/65 25 situps 35 air squats

03/28/15 SuperHero Saturday

Posted: 28th March 2015 by CrossFitAP in Uncategorized

– 3×1 @89% Squats – “Wittman” 7 rounds 15 kb swings 55/35 15 power cleans 95/65 15 box jumps 24/20

03/27/15

Posted: 27th March 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 8 rounds 15 box jumps 24/20 10 lateral barbell burpees 5 squat cleans 135/95 *One partner works at a time.  Partners trade off on movements.  Partner 1 would do all 15 jumps then partner 2 would do all 10 burpees.  Keep this pattern for 8 rounds.

03/26/15

Posted: 26th March 2015 by CrossFitAP in Uncategorized

– Find a 1rm jerk – 15min AMRAP 1 rope climb or 6 strict pullups 3 strict handstand pushups 5/per leg pistols 200m run *Quick video on few rope climbing tips https://www.youtube.com/watch?v=AD0uO7JGdZU  

03/26/15 Comp Class

Posted: 26th March 2015 by CrossFitAP in Uncategorized

– Find a 1rm jerk – Find a 1rm power clean – 5x 4strict handstand pushups + 8 kipping handstand pushups – For time 300 dbl unders

03/25/15

Posted: 25th March 2015 by CrossFitAP in Uncategorized

– 3×3 @85% squats – 12min EMOM odd – 10 push press (you pick the weight) even – 100m sprint

03/24/15 Comp Class

Posted: 24th March 2015 by CrossFitAP in Uncategorized

– Find a 1rm snatch – 9min AMRAP 2 power cleans 135/95 2 box jump overs 24/20 4 power cleans 4 box jump overs *Keep adding 2 reps after each round – 3 rounds 400m run 30 ghd situps 30 back extensions

03/24/15

Posted: 24th March 2015 by CrossFitAP in Uncategorized

– 5×3 snatch balance – 9min AMRAP 2 power cleans 135/95 2 box jump overs 24/20 4 power cleans 4 box jump overs 24/20 *After each round, add 2 reps – Cashout 2x400m sprint or 5x pullup bar complex 3 chest to bar pullups + 3 pullups + 3 toes to bar + 3 knees […]