Author: crossfit431

WOD 121117

CROSSFIT

Strength

EMOTM 10 Minutes of:

3 Back Squat @ 76%

MetCon

30 Minute AMRAP of:

10/15 Calories Assault Bike

10 Air Squats

10/15 Calories Rower

10 Air Squats

10/15 Calories Ski Erg

10 Air Squats

10 Burpees

10 Air Squats

3 Minutes Rest

WOD 120917

10am-12pm – Open Gym

10am – Plyometrics – Quick Feet – Coach Clare

11am – Technique & Movement – Med Ball Cleans/Box Hops/HSPU/Ring Dips – Coach Clare

12pmOlympic Lifting Clean & Jerk/Accessory – Coach Jeff

WOD 120717

CROSSFIT

Lift

EMOTM 15 Minutes of:

Min 0:00-4:00: 3 Snatches @ 75%

Min 5:00-9:00: 2 Snatches @ 80%

Min 10:00-15:00: 1 Snatch @ 85+%

MetCon

3 Sets of:

4 Minute AMRAP of:

3 Burpees

3 KB Swings (1.5/2 Pood)

6 Burpees

6 KB Swings (1.5/2 Pood)

9 Burpees

9 KB Swings (1.5/2 Pood)

-2 Minutes Rest-

WOD 120617

CROSSFIT

Strength

i) Deadlift 12-10-8-6-4-2-2-2 (Ascending)

ii) Strict Press 8-6-4-1-1-1 (Ascending)

Gymnastics

EMOTM 12 Minutes of:

Min 1: 12 HSPU

Min 2: 8 Strict Pullups

Min 3: 12 GHDSU or 15 V-Ups

*Repeat 4 Times*