Archive for January, 2018

01/20/17 SuperHero Saturday

Posted: 20th January 2018 by CrossFitAP in Uncategorized

– Push press x3 @70%, 80%, 90% *Use 90% of 1rm plus 5lbs to find these percentages.  Last set is for max reps – Clean + jerk x2 @60%, 70%, 80% x1 @90%, 95%, 100%, Find a new 1rm – “Alan Cameron” 21-15-9 overhead squats 95/65 handstand pushups GHD situps

01/19/18

Posted: 19th January 2018 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 – 5min AMRAP max calorie row *One person works at a time – 5min AMRAP 5 toes to bar 5 burpees *One person works at a time.  Partners trade rounds – 5min AMRAP max calorie bike *One person works at a time – 5min AMRAP 10 kettlebell swings 55/35 […]

01/18/18

Posted: 18th January 2018 by CrossFitAP in Uncategorized

– Deadlift 10×3 @80% – 3 rounds 4 muscle ups 30 shoulder taps 7 squat clean + jerk 155/105 *Scale for muscle ups will be 6 strict pullups  + 3 ring dips.  Pull as high as possible on each pullup

01/18/18 Comp Class

Posted: 18th January 2018 by CrossFitAP in Uncategorized

– Deadlift 10×3 @80% – 3 rounds 7 muscle ups 80ft handstand walk 7 squat clean + jerk 185/135 – L-sit hold on rings 4x max effort hold *Rest 2:00-3:00 between each set

01/17/18

Posted: 17th January 2018 by CrossFitAP in Uncategorized

– Front squat x2 @60%, 70%, 80%, x1 @90%, 95%, 100%, Find a new 1rm – For time 30 bench press 135/95 60 wallballs 20/14 20 bench press 40 wallballs 20/14 10 bench press 20 wallballs

01/16/18

Posted: 16th January 2018 by CrossFitAP in Uncategorized

– Snatch x2 @60%, 70%, 80% x1 @90%, 95%, 100%, find a new 1rm – 8min AMRAP 8 hang power cleans 135/95 8 handstand pushups – GOAT work spend 10:00 working on double unders

01/16/18 Comp Class

Posted: 16th January 2018 by CrossFitAP in Uncategorized

– Snatch x2 @60%, 70%, 80% x1 @90%, 95%, 100%, find a new 1rm – 8min AMRAP 8 hang power cleans 135/95 8 handstand pushups – 3 rounds 1:30 max box jumpovers 24/20 :30 rest 1:30 max power snatch 95/65 :30 rest

01/15/18

Posted: 15th January 2018 by CrossFitAP in Uncategorized

– Back squats 10×3 @80% – 7 rounds 15/10 cal bike 15 sumo deadlift high pulls 75/55

01/13/18 SuperHero Saturday

Posted: 13th January 2018 by CrossFitAP in Uncategorized

– Push press x5 @65%, 75%, 85% *Use 90% of your 1rm + 5lbs to find these percentages.  The last set is for max reps – Halting clean + 1 split jerk x3 @40%, 50%, x2 @60%, 65%, 70%, 75%, 70% *Finish the last clean of each set with 1 split jerk – “12.4 CrossFit […]

01/12/18

Posted: 12th January 2018 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2 3 rounds 60 pushups 20 deadlifts 225/155 60 chest to pullups 20 deadlifts 225/155 *Rest 3:00 after each round.  The rest should keep you moving fast through each round!