Archive for August, 2015

08/31/15

Posted: 31st August 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: 29th August 2015 by CrossFitAP in Uncategorized

– 40min AMRAP 20 calorie row 6 burpees 20 pullups 10 DB squat snatch 70/50

08/28/15

Posted: 28th August 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: 27th August 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: 27th August 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 […]

08/26/15

Posted: 26th August 2015 by CrossFitAP in Uncategorized

– 20min AMRAP 10 thrusters 95/65 10 ghd situps 10 calorie row 10 ring dips *Add 5 reps after each round

08/25/15 Comp Class

Posted: 25th August 2015 by CrossFitAP in Uncategorized

– Work up to a 5rm deadlift *Try to use the same weight as last week.  Remember deadlift it up, return it to the ground, take the hands of the bar, then repeat 4x more – 4×1 @90-100% pause power position snatch *If it feels good go for a new PR.  If you’re missing, don’t […]

08/25/15

Posted: 25th August 2015 by CrossFitAP in Uncategorized

– Work up to a heavy deadlift for 5 reps *Try to use same weight as last week – For time 200m run 16 strict handstand pushups 200m run 14 strict handstand pushups 200m run 12 strict handstand pushups 200m run 10 strict handstand pushups 200m run 8 strict handstand pushups

08/24/15

Posted: 24th August 2015 by CrossFitAP in Uncategorized

– 5×5 @75% strict press – 3 rounds 15 push press 115/85 20 burpees 60 dbl unders    

08/22/15 SuperHero Saturday

Posted: 22nd August 2015 by CrossFitAP in Uncategorized

– 20 rounds 3 clean+jerk 185/125 6 burpees 9 wallballs 20/14