07/20/17 Comp Class

Posted: July 20, 2017 by CrossFitAP in Uncategorized

Deadlifts 5×1 @95%+

*If it feels good, go heavier than 95%

– Not for time

6 strict deficit handstand pushup, 1:00r

5 strict def. hspu, :45r

5 strict def. hspu, :30r

4 strict def. hspu, :15r

3 strict def. hspu

– For time

300 double unders

2000m row

100 wallballs 20/14 to 12/10ft target

– 8x :20 on/:15 off hollow hold

07/20/17

Posted: July 20, 2017 by CrossFitAP in Uncategorized

– Deadlifts 5×1 @95%+

*If it feels good, go heavier than 95%

– 3 rounds

50 double unders

500m row

25 wallballs 20/14

 

07/19/17

Posted: July 19, 2017 by CrossFitAP in Uncategorized

– Front squats x5 @40%, 50%, 55%, 60%, 65%, 65%

– Every 2mins for 6 rounds

200m run

8 pullups

4 burpees

07/18/17

Posted: July 18, 2017 by CrossFitAP in Uncategorized

– 1 snatch pull + 2 power snatch + 2 squat snatch @40%, 50%, 55%, 60%, 65%, 65%

– 5min AMRAP

Buy in – 35/28 cal bike

12 deadlifts 185/135

12 bar facing burpee

5min AMRAP

Buy in – 25/20 cal bike

9 deadlifts 225/155

9 bar facing burpee

5min AMRAP

Buy in – 15/12 cal bike

6 deadlifts 275/185

6 bar facing burpee

*Rest 4min between AMRAPs

07/18/17 Comp Class

Posted: July 18, 2017 by CrossFitAP in Uncategorized

– 1 snatch pull + 2 power snatch + 2 squat snatch @40%, 50%, 55%, 60%, 65%, 65%

– Not for time

18 strict handstand pushups, 1:00r

15 strict handstand pushups, :45r

15 strict handstand pushups, :30r

12 strict handstand pushups, :15r

9 strict handstand pushups

– 5min AMRAP

Buy in – 40/30 cal bike

12 deadlifts 205/145

12 bar facing burpee

5min AMRAP

Buy in – 30/22 cal bike

9 deadlifts 255/165

9 bar facing burpee

5min AMRAP

Buy in – 20/15 cal bike

6 deadlifts 305/215

6 bar facing burpee

*Rest 4min between AMRAPs

07/17/17

Posted: July 17, 2017 by CrossFitAP in Uncategorized

– Pause back squats x5 @50%, 60%, 70%

*Pause for 5secs at the bottom of every rep

– For time

27-21-15-9

calorie row

kettlebell snatch 55/35

overhead squat 75/55

07/15/17 SuperHero Saturday

Posted: July 15, 2017 by CrossFitAP in Uncategorized

– Hang cleans + jerk x5+1 @40%, 50%, 60%, 65%, 70%, 65%

*Hang is from the top of the knee.  Do 5 hang cleans then 1 jerk

“Rich”

For time

13 squat snatches 155/105

10 rounds

10 pullups

100m sprint

After 10 rounds, 13 squat cleans 155/105

 

07/14/17

Posted: July 14, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

2000m bike (switch every 1000m)

50 push press 95/65

50 back squats 95/65

1000m row (switch every 500m)

75 wallballs 20/14

75 pushups

400m run (each, alternate)

100 burpees

07/13/17 Comp Class

Posted: July 13, 2017 by CrossFitAP in Uncategorized

– Deadlifts 5×3 @90%

– Not for time

6 strict deficit hspu

1:00 rest

5 strict def hspu

:45 rest

4 strict def. hspu

:30 rest

4 strict def. hspu

:15 rest

3 strict def hspu

– 10 rounds

5 power cleans 185/135

10/8 calorie bike

30 double unders

*Rest 1min after each round

07/13/17

Posted: July 13, 2017 by CrossFitAP in Uncategorized

– Deadlifts 5×3 @90%

– 10 rounds

5 power cleans 155/105

10/8 calorie bike

20 double unders

*Rest 1min after each round