Archive for March, 2016

03/31/16

Posted: 31st March 2016 by CrossFitAP in Uncategorized

– 2×1 @80%, 2×1 @85%, 2×1 @90%, 2×1 @95% snatch *Rest 60 secs between sets – 5 rounds 8 thrusters 95/65 8 box jumpovers 24/20 4 muscle ups or 4 pullups+4 dips *Rest 1min between rounds

03/31/16 Comp Class

Posted: 31st March 2016 by CrossFitAP in Uncategorized

– 2×1 @80%, 2×1 @85%, 2×1 @90%, 2×1 @95% snatch *Rest 60 secs between sets – 5 rounds 8 thrusters 95/65 8 box jumpovers 24/20 4 muscle ups or 4 pullups+4 dips *Rest 1min between rounds

03/30/16

Posted: 30th March 2016 by CrossFitAP in Uncategorized

– 4 rounds 1min M.E. toes to bar 1min M.E. kb swings 55/35 1min M.E. pushups 1min M.E. box jumps 24/20 *1min rest between rounds, 10secs between stations

03/29/16

Posted: 29th March 2016 by CrossFitAP in Uncategorized

– Every 2:00 for 12:00 (7sets) 1 power clean + 1 push jerk + 1 squat clean&jerk @60-70% of 1rm power clean *Go heavier than last week, try to add weight each set if possible – 12min AMRAP 400m run 10 front squats 155/95

03/29/16 Comp Class

Posted: 29th March 2016 by CrossFitAP in Uncategorized

– Every 2:00 for 12:00 (7sets) 1 power clean + 1 push jerk + 1 squat clean&jerk @60-70% of 1rm power clean *Go heavier than last week, try to add weight each set if possible – 4 rounds :30 overhead squats 105/70 :30 rest :30 calorie row :30 rest – 12min AMRAP 400m run 10 […]

03/28/16

Posted: 28th March 2016 by CrossFitAP in Uncategorized

– Every 1:30 for 9:00 (7sets) 1 power snatch + 3 overhead squats + 1 squat snatch @60-70% of 1rm power snatch *Go heavier than last week, add weight each round if possible – For time 30 thrusters 95/65 15 box jumps 24/20 rest 1min 20 thrusters 105/75 15 box jumps 24/20 rest 1min 10 […]

03/26/16 SuperHero Saturday

Posted: 26th March 2016 by CrossFitAP in Uncategorized

“Bull” – 2 rounds 200 double unders 50 overhead squats 135/95 50 pullups 1600m run

03/25/16

Posted: 25th March 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 400m run (together) 100 deadlifts 135/95 80 toes to bar 400m run (together) 80 calorie run 100 power cleans 95/65 400m run (together) *One person works at a time except for the runs

03/24/16

Posted: 24th March 2016 by CrossFitAP in Uncategorized

– 3×1 @80%, 3×1 @85%, 3×1 @90% snatch *60sec rest between sets – 7 rounds 20/16 calorie row 10 box jumpovers 24/20

03/24/16 Comp Class

Posted: 24th March 2016 by CrossFitAP in Uncategorized

– 3×1 @80%, 3×1 @85%, 3×1 @90% snatch *60sec rest between sets – 7 rounds 20/16 calorie row 10 box jumpovers 24/20