Archive for July, 2016

07/21/16

Posted: 21st July 2016 by CrossFitAP in Uncategorized

– 7×1 pause power snatch (3sec at the knees) + 1 power snatch *Work up to a max for the day – For time .25m bike 21 clean + jerk 135/95 .25m bike 15 box jumps 24/20 .25m bike 9 bar muscle ups *Anytime you break on the c+j, there is a 3 burpee penalty […]

07/21/16 Comp Class

Posted: 21st July 2016 by CrossFitAP in Uncategorized

– 7×1 pause power snatch (3sec at the knees) + 1 power snatch *Work up to a max for the day – 3 rounds at an easy pace 10 single kb overhead squat 55/35 (each arm) 15 strict toes to bar 20 banded good mornings – 10min EMOM .25m bike – As soon as EMOM […]

07/20/16

Posted: 20th July 2016 by CrossFitAP in Uncategorized

– Front squats every 2:00 for 7 sets @97.5% of 5rm Reps – 5/4/3/1/5/4/3 – For time 20 strict handstand pushups 10 hand release pushups 20 sumo deadlift highpulls 115/85 15 strict handstand pushups 8 hand release pushups 20 sumo deadlift highpulls 10 strict handstand pushups 6 hand release pushups 20 sumo deadlift highpulls 5 […]

07/19/16 Comp Class

Posted: 19th 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 in weight each set.  Try to finish heavier than last week – 10min AMRAP 40 kb snatch 55/35 (alternate arms every 10 reps) 20 calorie row […]

07/19/16

Posted: 19th 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 in weight each set.  Try to finish heavier than last week – 10min AMRAP 30 kb snatch 55/35 (alternate arms every 5 reps) […]

07/18/16

Posted: 18th July 2016 by CrossFitAP in Uncategorized

– 5×1 snatch complex 1 high hang snatch (pockets) + 1 hang snatch (top of knee) + 1 low hang snatch (mid shin) *Work to a 1rm for the day – 14min AMRAP 2 rope climbs 12 overhead squats 95/65 12 toes to bar    

07/16/16 SuperHero Saturday

Posted: 16th July 2016 by CrossFitAP in Uncategorized

– 1×5 @70% 1×3 @80% 3×1 @90% clean+jerk – “Lee” 5 rounds 400m run 1 deadlift 345/225 3 squat cleans 185/135 5 push jerks 185/135 3 muscle ups 1 rope climb

07/15/16

Posted: 15th July 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 3 rounds 6laps sled push 185/135 80 air squats 200m run (together) 30 handstand pushups *One person works at a time except on the run.

07/14/16 Comp Class

Posted: 14th July 2016 by CrossFitAP in Uncategorized

– 7×1 pause power snatch (3secs) + 1 power snatch *Work up in weight – 3 rounds at an easy pace 10 single arm kb overhead squat (each side) 55/35 10 strict ring dips (3sec pause on each at the top) 10 back extensions 10 ring rows (3sec pause on each at top of pull) […]

07/14/16

Posted: 14th July 2016 by CrossFitAP in Uncategorized

– 7×1 pause power snatch (3secs) + 1 power snatch *Work up in weight – 5 rounds 0.5mile bike 30 double unders *Rest 60secs after each round.  After 5th round, rest 60secs and then do as many reps as possible of strict press 95/65 in 3mins