Archive for June, 2016

06/30/16 Comp Class

Posted: 30th June 2016 by CrossFitAP in Uncategorized

7×1 hang power snatch (or from the blocks) *Work to a 1rm for the day – 4 rounds 10 narrow grip overhead squats 95/65 10 strict ring dips (3sec lockout on each) 10 strict toes to bar 10 ring rows (3sec pause at top of each pull) – 5 rounds 50ft overhead db lunges 35/20 […]

06/30/16

Posted: 30th June 2016 by CrossFitAP in Uncategorized

– 7×1 hang power snatch *Work to a 1rm for the day – 5 rounds 20 overhead lunges 95/65 10 chest to bar pullups 5 wall walks 11 power cleans 95/65

06/29/16

Posted: 29th June 2016 by CrossFitAP in Uncategorized

– Every 2mins for 7 sets follow these reps for front squats 2/4/1/8/1/4/2 *Use 95% of your 5rm front squats – 3 rounds of Every 2min Station 1 – 100 double understand Station 2 – 30 ghd situps Station 3 – 30 calorie row *You’ll have 2mins to complete the requireday reps at the station […]

06/28/16 Comp Class

Posted: 28th June 2016 by CrossFitAP in Uncategorized

– Every 1:30 for 7 sets 1 clean + 1 push press + 1 push jerk + 1 spilt jerk *Begin around 60% of your 1rm c+j and add weight each each set. – Rest 3min after the complex then take 2-3 attempts to max the complex – 20min AMRAP 20 power snatch 95/65 30 […]

06/28/16

Posted: 28th June 2016 by CrossFitAP in Uncategorized

– Every 1:30 for 7 sets 1 clean + 1 push press + 1 push jerk + 1 spilt jerk *Begin around 60% of your 1rm c+j and add weight each each set. – Rest 3min after the complex then take 2-3 attempts to max the complex – 20min AMRAP 10 power snatch 95/65 20 […]

06/27/16

Posted: 27th June 2016 by CrossFitAP in Uncategorized

– 7min EMOM 1 high hang snatch + 1 hang snatch *Add weight each minute. Once a miss happens, pick the position that is giving you trouble and finish doing 2 reps from that position – Rest 2mins from the EMOM then take 3 attempts to max the complex – 4 rounds 2 rope climbs […]

06/25/16 SuperHero Saturday

Posted: 25th June 2016 by CrossFitAP in Uncategorized

– 3×1 clean+jerk @70% 3×1 clean+jerk @80% 3×1 clean+jerk @90% – “War Frank” 3 rounds 25 muscle ups or 25 chest to bar pullups + 25 ring dips 100 air squats 35 ghd situps

06/24/16

Posted: 24th June 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 20min AMRAP partner 1 – 400m run partner 2 – AMRAP until partner 1 returns 6 strict press 115/75 9 box jumps 24/20 12 kb swings 5/35 *Partner 1 runs while partner 2 works through the movements. ¬†When partner 1 returns, they switch places. ¬†Partner 1 will begin new […]

06/23/16 Comp Class

Posted: 23rd June 2016 by CrossFitAP in Uncategorized

– 7×1 hang power snatch (tops of the knees) or from the blocks *Work to a 1rm for the day – 4 rounds at an easy pace 10 narrow grip (close as you can go) overhead squats 95/65 10 strict ring dips (3sec pause at lockout) 10 strict toes to bar 10 ring rows (3sec […]

06/23/16

Posted: 23rd June 2016 by CrossFitAP in Uncategorized

– 7×1 hang power snatch (tops of the knees) *Work to a 1rm for the day – 7 rounds 20 front rack barbell 75/55 box stepups 24/20 12 hang power snatches 75/55 *Rest 1min after each round