11/09/17 Comp Class

Posted: November 9, 2017 by CrossFitAP in Uncategorized

– Deadlift x5 @40%, 50%, 60%

*Use 90% of 1rm plus 10lbs to find the percentages

– 15min EMOM

min1 – 20 DB snatch 50/35 (alt arms)

min2 – 20 pistols

min3 – 40 double unders

– 5x100ft backward sled drag

11/09/17

Posted: November 9, 2017 by CrossFitAP in Uncategorized

– Deadlift x5 @40%, 50%, 60%

*Use 90% of 1rm plus 10lbs to find the percentages

– 15min EMOM

min1 – 20 DB snatch 50/35 (alt arms)

min2 – 20 pistols

min3 – 40 double unders

 

11/08/17

Posted: November 8, 2017 by CrossFitAP in Uncategorized

– Front squats x5 @40%, 50%, 60%, 70%, 75% 70%

– For time

60 hand release pushups

30 pullups

10 floor press 135/95

40 hand release pushups

20 pullups

10 floor press

20 hand release pushups

10 pullups

10 floor press

11/07/17

Posted: November 7, 2017 by CrossFitAP in Uncategorized

– 3 Position snatch x1 @30%, 40%, 50%, 60%, 65%, 60%

*Two snatches in each position.  Go from pockets, hang at the knees, and floor

– 25min AMRAP

50 air squats

30 hang power cleans 95/65

10 strict handstand pushups

11/07/17 Comp Class

Posted: November 7, 2017 by CrossFitAP in Uncategorized

– 3 Position snatch x1 @30%, 40%, 50%, 60%, 65%, 60%

*Two snatches in each position.  Go from pockets, hang at the knees, and floor

– 25min AMRAP

50 air squats

30 hang power cleans 95/65

10 strict deficit handstand pushups 4in/3in

– Overhead squat bottom hold

4x max time 95/65

11/06/17

Posted: November 6, 2017 by CrossFitAP in Uncategorized

– Back squats x5 @40%, 50%, 60%

*Use 90% of 1rm plus 10lbs to find these percentages

– 12min AMRAP

5 deadlifts 225/105

10 bar facing burpees

15 GHD situps

 

11/04/17 SuperHero Saturday

Posted: November 4, 2017 by CrossFitAP in Uncategorized

– High hang clean x5 @30%, 40%, 50%, 60%, 65%, 65%

“White”

5 rounds

3 rope climbs

10 toes to bar

21 walking lunges with OH plate hold 45/25

400m run

11/03/17

Posted: November 3, 2017 by CrossFitAP in Uncategorized

Partner WOD – Teams of 2

– For time

50-40-30-20-10

calorie bike

abmat situp

DB push press 50/35

burpees

*One person works at a time.  Partners can only alternate after each completion of 1o reps.  If partner 1 gets to 11 reps, they must complete 20 reps total before they can switch out.

 

 

 

11/02/17 Comp Class

Posted: November 2, 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @75%, x3 @85%, x1+ @95%

*Use 90% of 1rm plus 10lbs to find these percentages.  Last set is for max reps

– 5 rounds

5 squat cleans

2 rope climbs

*Rest 2mins after each round.  Weights for each round are

R1 – 205/145

R2 – 225/155

R3 – 245/165

R4 – 265/175

R5 – 285/185

– 6x100m forward sled sprints

*Go lighter so you can move fast!

11/02/17

Posted: November 2, 2017 by CrossFitAP in Uncategorized

– Deadlifts x5 @75%, x3 @85%, x1+ @95%

*Use 90% of 1rm plus 10lbs to find these percentages.  Last set is for max reps

– 5 rounds

5 squat cleans

2 rope climbs

*Rest 2mins after each round.  Weights for each round are

R1 – 155/105

R2 – 175/115

R3 – 185/135

R4 – 205/145

R5 – 225/155