Archive for August, 2017

08/31/17

Posted: 31st August 2017 by CrossFitAP in Uncategorized

– Deadlifts x3 @70%, 80%, 90% *Find your percentages off the same number we used last week!  Last set is for max reps – 8 rounds 4 front squats 185/135 8 bar facing burpees – 10mins Goat work – Handstand pushups beginners – work technique Intermediate – work unbroken sets of 3-5 reps Advance – […]

08/30/17

Posted: 30th August 2017 by CrossFitAP in Uncategorized

– Front squats x5 @40%, 50%, 60%, 70%, 80%, 80%, 75% – Every 2mins for 6 rounds buy in – 20 pushups 10 floor press 155/105 20 abmat situps *There is :30 rest after each round  

08/29/17 Comp Class

Posted: 29th August 2017 by CrossFitAP in Uncategorized

– Halting snatch x5 @40%, 50%, 60%, 70%, 75%, 80%, 75% *As you pull from the ground, pause for 2secs at the knee on each rep and then finish the snatch – Every 2mins for 20mins 15/10 cal bike – 10min AMRAP 12 toes to bar 8 DB thrusters 50/35 6 muscle ups

08/29/17

Posted: 29th August 2017 by CrossFitAP in Uncategorized

– Halting snatch x5 @40%, 50%, 60%, 70%, 75%, 80%, 75% *As you pull from the ground, pause for 2secs at the knee on each rep and then finish the snatch – 10mins of Double under work Beginners – work on technique Intermediate – work on sets of 20 unbroken.  AMRAP Advance – 5 rounds […]

08/28/17

Posted: 28th August 2017 by CrossFitAP in Uncategorized

– Pause back squats x2 @70%, 80%, 90% *Pause for 2secs at the bottom of each squat – Every 3mins for 5 rounds 10 chest to bar pullups 15 box jumpovers 10 clean + jerks 135/95

08/26/17 SuperHero Saturday

Posted: 26th August 2017 by CrossFitAP in Uncategorized

– Hang clean x5 @40%, 50%, 55%, 60%, 65%, 65% – “Rankel” 20min AMRAP 6 deadlift 225/155 7 burpee pullups 10 kettlebell swings 70/55 200m run

08/25/17

Posted: 25th August 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 For time 100m run 20 shoulder to overhead 155/105 200m run 30 back squat 155/105 300m run 40 toes to bar 400m run 40 toes to bar 300m run 30 back squat 155/105 200m run 20 back squat 155/105 100m run *Any time you switch partners or break a set, there […]

08/24/17

Posted: 24th August 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85% *You’re still basing these numbers off 90% of your 1rm.  The only difference for the new cycle is you’ll do 90% plus 10lbs to figure out your new numbers.  Keep this 1rm calculation because you will need it for the next 3 weeks.  The last set is for max […]

08/24/17 Comp Class

Posted: 24th August 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @65%, 75%, 85% *You’re still basing these numbers off 90% of your 1rm.  The only difference for the new cycle is you’ll do 90% plus 10lbs to figure out your new numbers.  Keep this 1rm calculation because you will need it for the next 3 weeks.  The last set is for max […]

08/23/17

Posted: 23rd August 2017 by CrossFitAP in Uncategorized

– Front squats x5 @50%, 60%, 65%, 70%, 75%, 75% – Every 1:30 for 6 rounds 100m run 10 toes to bar *Rest for 5mins then begin – 10min AMRAP 5 floor press 135/95 5 abmat situps 5 barbell curls 65/35 *Add 5 reps after each round