Archive for June, 2015

06/30/15 Comp Class

Posted: 30th June 2015 by CrossFitAP in Uncategorized

– 3 position clean 1×1 @60% 1×1 @65% 2×1 @70% – 4×8 banded strict ring dips *Attach a band to a kettlebell on the floor and other end of the band around the waist. – 20min AMRAP 400m run 8 bar muscle ups (sub in 16 ring rows or 8 barbell muscle up drills) 12 […]

06/30/15

Posted: 30th June 2015 by CrossFitAP in Uncategorized

– 5 rounds 15 toes to bar 20 calorie row 25 wallballs 20/14

06/29/15

Posted: 29th June 2015 by CrossFitAP in Uncategorized

Deload week for front squats and push press – Front squats 1×5 @40% 1×5 @50% 1×5 @60% *Use this deload week to hammer home good positioning, technique, and being quick out of the bottom of the squat – “Grace” for time 30 clean+jerk 135/95

06/27/15 SuperHero Saturday

Posted: 27th June 2015 by CrossFitAP in Uncategorized

“Severin” 50 strict pullups 100 hand release pushups 3mile run *Do not break this up.  Must do all pullups before moving on and so forth.

06/26/15

Posted: 26th June 2015 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 4 rounds 1000m row 60 wallballs 20/14 60 burpees *One person works at a time.  Split the work evenly

06/25/15 Comp Class

Posted: 25th June 2015 by CrossFitAP in Uncategorized

– 7min EMOM – 3 T+G power snatch starting at 60% of your 1rm power snatch *Try to finish at a max triple.  Keep them all T+G – 7min EMOM – 2 T+G power clean+push jerks starting at 60% of your 1rm power clean + push jerks *Keep them all T+G and try to finish […]

06/25/15

Posted: 25th June 2015 by CrossFitAP in Uncategorized

– 3 rounds 1200m run 30 thrusters 65/45

06/24/15

Posted: 24th June 2015 by CrossFitAP in Uncategorized

– Push Press 1×5 @75% 1×3 @85% 1×1+ @95% – For time 50-40-30-20-10 dbl unders abmat situps *Do a 200m run after each run

06/23/15 Comp Class

Posted: 23rd June 2015 by CrossFitAP in Uncategorized

– 3 position clean 1×1 @55% 1×1 @60% 1×1 @70% – 4×8 paused strict ring dips (3secs at the bottom/3secs at lockout) – 7 rounds 4 T+G power clean + push jerk 155/105 200m run 4 strict pullups 3 bar muscle ups (sub in 12 ring rows or 5 barbell muscle up drill) rest 1min […]

06/23/15

Posted: 23rd June 2015 by CrossFitAP in Uncategorized

– 20min AMRAP 400m run Max Effort strict pullups *After each run you will perform as many strict pullups as possible without coming off the bar.  Once you come off the bar thats one round.  Repeat this for 20mins