Archive for September, 2016

09/30/16

Posted: 30th September 2016 by CrossFitAP in Uncategorized

– Partner WOD – Teams of 2 25min AMRAP – 400m run AMRAP while partner is running of hang cleans 135/95 – 400m run AMRAP while partner is running of back squats 135/95 – 400m run AMRAP while partner is running of burpees *Partner 1 will run.  While partner is running, the other is doing […]

09/29/16 Comp Class

Posted: 29th September 2016 by CrossFitAP in Uncategorized

– “Isabel” 30 snatches 135/95 – 1a) 5×5 push jerk @75% of 5rm 1b) 5×8 GHR *Use weight if possible – 1600m run *Nice easy pace

09/29/16

Posted: 29th September 2016 by CrossFitAP in Uncategorized

– For time 800m run 30 snatches 135/95 800m row *Everytime you break on snatches, 5 burpee penalty.

09/28/16

Posted: 28th September 2016 by CrossFitAP in Uncategorized

– Back squats 4×5 @70% – For time 100 push press 135/95 *Anytime you break, 200m run will be the penalty before you can start back on presses

09/27/16 Comp Class

Posted: 27th September 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex @60% of 1rm we found last week 1 clean + 1 push jerk + 1 split jerk + 1 behind the neck split jerk – 3x max effort muscle ups *Rest about 2-3mins between sets – 5 rounds 12 wallballs 20/14 12 toes to bar 12 pullups

09/27/16

Posted: 27th September 2016 by CrossFitAP in Uncategorized

– 5×1 clean complex @60% of 1rm we found last week 1 clean + 1 push jerk + 2 split jerks – 5 rounds 12 wallballs 20/14 12 toes to bar 12 pullups

09/26/16

Posted: 26th September 2016 by CrossFitAP in Uncategorized

– 5×3 hang snatch @65% of 3rm *Use 65% of last week’s 3rm. These come from top of the knees – 21-15-9 Overhead squats 95/65 Burpees box jump overs 24/20 *200m run after each round

09/24/16 SuperHero Saturday

Posted: 24th September 2016 by CrossFitAP in Uncategorized

– 10mins to find a 1rm clean+jerk – “Moszer” 9 rounds 300m run 6 air squats 6 pullups 6 box jumps 24/20 6 burpees 6 situps 6 lunges 6 kb swings 55/35 (Russian standard)  

09/23/16

Posted: 23rd September 2016 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 5 rounds 50 hand release pushups 800m row 2 sled push down/pull coming back 185/135 60 v-ups *One person works at a time.  Split the work however

09/22/16

Posted: 22nd September 2016 by CrossFitAP in Uncategorized

– 5min AMRAP As many unbroken sets of 5 T+G power snatch @90% of the 5rm we found few weeks ago – For time 1000m row 10 muscle ups or 12 strict pullups + dips 5o wallballs 20/14 7 muscle ups or 7 strict pullups + dips