Archive for April, 2015

04/30/15

Posted: 30th April 2015 by CrossFitAP in Uncategorized

– 5min max effort double unders (or we will work on that skill for those who haven’t mastered them yet) – 20min AMRAP 7 power cleans 135/95 7 burpees 200m run

04/30/15 Comp Class

Posted: 30th April 2015 by CrossFitAP in Uncategorized

– Hang snatch 1×3 @50%, 1×3 @60%, 1×3 @70%, 1×3 @75% (From mid thigh) – BTN split jerks – same sets, reps, and percentages – 12min AMRAP 7 power cleans 135/95 7 burpees 200m run

04/29/15

Posted: 29th April 2015 by CrossFitAP in Uncategorized

– 3×3 split jerk AHAP 2×1 split jerk AHAP – 4 rounds 400m run 50 air squats

04/28/15 Comp Class

Posted: 28th April 2015 by CrossFitAP in Uncategorized

– Hang clean + jerk 1×3 @50%, 1×3 @60%, 1×3 @70%, 1×3 @75% (Hang is from top of knees) – 10min EMOM odd – handstand walk length of rig or 4 wallwalks even – 1 legless rope climb – 3 rounds 10 deadlifts 205/155 20 chest to bar pullups 50 dbl unders

04/28/15

Posted: 28th April 2015 by CrossFitAP in Uncategorized

– 5min Max Effort toes to bar (or we will be working on the skill with those who still haven’t mastered them) – 3 rounds 10 deadlifts 185/135 20 chest to bar pullups 50 dbl unders

04/27/15

Posted: 27th April 2015 by CrossFitAP in Uncategorized

– 3×3 split jerks AHAP 2×1 split jerks AHAP – For time 1600m run 21 kb swings 70/55 21 front squats 95/65 800m run 15 kb swings 70/55 15 front squats 95/65 400m run 9 kb swings 70/55 9 front squats 95/65

04/25/15 SuperHero Saturday

Posted: 25th April 2015 by CrossFitAP in Uncategorized

With a running clock at minute 0:00 “Isabel” 30 snatches 135/95 at minute 10:00 800m run at minute 20:00 “Grace” 30 clean&jerk 135/95 *Get each piece done as fast as possible and use the remaining time to rest.   

04/24/15

Posted: 24th April 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 For time – 200 double unders then – 4 rounds 5 muscle ups or 20 ring dips 10 front squats 155/105 15 hand stand pushups 20 burpees *One person works at a time.  Split the work however.

04/23/15

Posted: 23rd April 2015 by CrossFitAP in Uncategorized

– 5x max effort strict handstand pushup + 2 kipping handstand pushup (for those who can’t do hspu, we’ll work on them) – For time 21-15-9 deadlifts 275/185 box jumps 30/24 *Tips for HSPU https://www.youtube.com/watch?v=YdBSefJNbB8

04/23/15 Comp Class

Posted: 23rd April 2015 by CrossFitAP in Uncategorized

– Work up to a heavy overhead squat – For time 21-15-9 deadlift 275/185 box jumps 30/24 – 5min EMOM 12 handstand pushups – 5x200m rows