Archive for August, 2016

08/31/16

Posted: 31st August 2016 by CrossFitAP in Uncategorized

– Back squats – 1×8 @65%, 1×8 @70%, 1×6 @80%, 1×6 @85% of 1rm – For time 100 double unders 50 kb swings 55/35 25 shoulder to overhead 95/65 *Rest 3mins once complete then being For time 50 banded pushups 30 calorie row

08/30/16 Comp Class

Posted: 30th August 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex 3 clean liftoffs + 1 clean + 1 jerk *Work to 1rm for the day – 4x:45 weighted strict pullups *Use a weight that will allow at least 5 reps.  Drop off the bar before failure happens – “Cindy” 20min AMRAP 5 pullups 10 pushups (chest to the floor) 15 air squats

08/30/16

Posted: 30th August 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex 3 clean grip deadlifts + 1 clean + 1 jerk *Work to 1rm for the day – “Cindy” 20min AMRAP 5 pullups 10 pushups (chest to the floor) 15 air squats

08/29/16

Posted: 29th August 2016 by CrossFitAP in Uncategorized

– 5×1 snatch omplex 3 snatch grip deadlifts + 1 snatch + 1 overhead squat *Work to a 1rm for the day – 3 rounds 10 burpees 10 jumping split lunges 10 shoulder to overhead 95/65 10 jumping split lunges 10 chest to bar pullups

08/27/16 SuperHero Saturday

Posted: 27th August 2016 by CrossFitAP in Uncategorized

– 10mins to find 1rm clean+jerk – “Scottie” 10 rounds 10m farmer carry 70/55 5 strict chin-ups 10m farmer carry 70/55 5 burpees 5 deadlifts 265/185

08/26/16

Posted: 26th August 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 For time 100 shoulder to over head 95/65 or 70 shoulder to overhead 135/95 100 calorie row 100 kb swings 55/35 or 70 kb swings 70/55 100 wallballs 20/14 *One person works at a time.  On the s2oh and swings, you choose the weight.  Heavier the weight, less the […]

08/25/16 Comp Class

Posted: 25th August 2016 by CrossFitAP in Uncategorized

– 7min EMOM 1 power snatch @80% of 1rm – 1a) 4×3 push jerk @80% of 3rm 1b) 4×5 GHR – “Nancy” 5 rounds 400m run 15 overhead squats 95/65

08/25/16

Posted: 25th August 2016 by CrossFitAP in Uncategorized

– 7min EMOM 1 power snatch *Work to a 1rm – “Nancy” 5 rounds 400m run 15 overhead squats 95/65

08/24/16

Posted: 24th August 2016 by CrossFitAP in Uncategorized

– 4×5 back squats @70% of 1rm – For time 800m run Max effort bench press 155/105 600m row max effort bench press 155/105 400m run max effort bench press 135/95 200m row max effort bench press 135/95 *First two max effort sets of bench will use the same weight.  Last two will be lighter […]

08/23/16 Comp Class

Posted: 23rd August 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex @80% of the 1rm 3 clean liftoffs + 1 clean + 1 jerk *Stay at 80% for all the sets – 4×10 strict pullups – 20min AMRAP 200m front rack kb carry 55/35 20 ring dips 40 kb swings 55/35