Archive for July, 2016

07/30/16 SuperHero Saturday

Posted: 30th July 2016 by CrossFitAP in Uncategorized

– Clean & jerks 1×2 @70% 1×2 @80% 2×1 @ 90% 2×1 @95% 1×1 @97.5% – “Luce” 3 rounds 1000m run 10 muscle ups 100 air squats *Wear a weighted vest for the workout if you have one.  If not, sandbags can be used for the run.

07/29/16

Posted: 29th July 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 For time 1600m run w/ medball 20/14 (together) 100 chest to bar pullups 100 partner style thrusters 95/65 *Partners take turns carrying the ball on the runs.  Once back, one at a time work on the chest to bar pullups.  Once you make it to the thrusters, each partner […]

07/28/16 Comp Class

Posted: 28th July 2016 by CrossFitAP in Uncategorized

– 7×1 pause power snatch (3secs at the knees) + power snatch *Work to a 1rm for the day – 3 rounds @easy pace 10 kb overhead squats (each arm) 55/35 15 strict toes to bar 20 banded good morning – 10min emom 12/9 calorie row Right at the 10min mark, begin 40 toes to […]

07/28/16

Posted: 28th July 2016 by CrossFitAP in Uncategorized

– 7×1 pause power snatch (3secs at the knees) + power snatch *Work to a 1rm for the day – For time 15/12 calorie row 30 toes to bar 15/12 calorie row 20 overhead squats 115/80 15/12 calorie row 10 muscle ups or 10 chest to bars + 10 ring dips 15/12 calorie row

07/27/16

Posted: 27th July 2016 by CrossFitAP in Uncategorized

– Every 2:00 for 7 sets, perfrom front squats @100% of 5rm reps – 5/4/3/1/5/4/3 – 3 rounds 6 strict handstand pushups 200m run 10 kipping handstand pushups 20 abmat situps  

07/26/16 Comp Class

Posted: 26th July 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex 1 high hang clean + 1 push press + 1 high hang clean + 2 push jerks + 1 high hang clean + 3 split jerks *Work up to a 1rm for the day.  Try to go heavier than last week – 7 rounds 11 burpees over the bar 9 toes to […]

07/26/16

Posted: 26th July 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex 1 high hang clean + 1 push press + 1 high hang clean + 2 push jerks + 1 high hang clean + 3 split jerks *Work up to a 1rm for the day.  Try to go heavier than last week – 7 rounds 10 burpees 10 toes to bar 7 […]

07/25/16

Posted: 25th July 2016 by CrossFitAP in Uncategorized

– 5×1 snatch complex 1 high hang + 1 hang + a low hang snatch (mid shin) *Work up to a 1rm for the day – For time 100ft farmers carry 70/55 10 power snatch 115/80 20 calorie row 100ft farmers carry 10 power snatch 40 ghd situps 100ft farmers carry 10 power snatch 60 […]

07/23/16 Superhero Saturday

Posted: 23rd July 2016 by CrossFitAP in Uncategorized

– 1×2 @75% 1×2 @85% 2×1 @90% 2×1 @ 95% clean + jerk – “Marco” 3 rounds 21 pullups 15 handstand pushups 9 thrusters 135/95

07/22/16

Posted: 22nd July 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 1600m barbell carry 135/95 *This part is done as a team.  One person carries at a time.  Break the distance up however you choose too.  Once you return from the 1600m, each partner will being “Boston” on their own. “Boston” 4 rounds 7 deadlifts 225/155 22 kb snatch 55/35 […]