Conditioning: Competition & L2: Run 1 mile 50x KB Swings (1.5/1) Run 1 mile L1: Run 1 mile 30x KB Swings (1p/.5p) Run 1 mile
WOD 12/11/13
Strength: All Levels: Work up to a heavy single power clean & push jerk Conditioning: Competition: EMOM 12: 3x Power Clean (155#/105#) 6x Push Ups 9x Air Squats L2: EMOM 12: 3x Power Clean (135#/95#) 6x Push Ups 9x Air Squats L1: EMOM 12: 2x Power Clean (95#/65#) 4x Push Ups 6x Air Squats
WOD 12/10/13
Strength: All levels: Push press 1rm Conditioning: Competition & L2: 10 rounds of: 15x Wallballs (20#/14#) 15x Double-unders L1: 8 rounds of: 10x Wallballs (20#/14#) 15x Double-unders Feeling sore? Read this article on ways to reduce DOMS (delayed onset muscle soreness)
WOD 12/9/13
Weightlifting: Competition & L2: Heavy Single squat snatch L1: Heavy Single hang-squat snatch Conditioning: EMOM 6 @ 70% of heavy single 1x snatch 3 OH squats Then: Competition: 21-15-9 Deadlifts (275#/185#) Ring Dips L2: 21-15-9 Deadlifts (225#/155#) Ring Dips L1: 21-15-9 Deadlifts (185#/155#) Push-ups
WOD 12/6/13
13.4 Competition & L2: AMRAP 7: 3x C&J (135#/95#) 3x T2B 6x C&J (135#/95#) 6x T2B 9x C&J (135#/95#) 9x T2B…. L1: AMRAP 7: 3x C&J (95#/65#) 3x Sit-ups 6x C&J (135#/95#) 6x Sit-ups 9x C&J (135#/95#) 9x Sit-ups
WOD 12/5/13
Competition: AMRAP 3: Row for calories rest 2 minutes AMRAP 3: Double unders AMRAP 3: Air Squats rest 2 minutes AMRAP 3: KB Swings (2p/1.5p) L2: AMRAP 3: Row for calories rest 2 minutes AMRAP 3: Double unders AMRAP 3: Air Squats rest 2 minutes AMRAP 3: KB Swings (1.5p/1p) L1: AMRAP 3: Row for calories rest 2 minutes AMRAP …
WOD 12/4/13
Weightlifting: Competition & L2: Power Snatch: Work up to a heavy set of 5 L1: Hang Power Snatch: Work up to a heavy set of 3 Conditioning: Competition & L2: EMOM 5: 5 Power snatches at 80% L1: EMOM 5: 3 Hang-Power snatches at 80% Rest 2 minutes In teams of 2, row 4km
WOD 12/3/13
Conditioning: Competition & L2: EMOM 12: Even Minutes: 15x Thrusters (95#/65#) Odd Minutes: 15x Pull-ups L1: EMOM 12: Even Minutes: 10x Thrusters (65#/45#) Odd Minutes: 10x Ring Rows Rest 5 minutes then: 2x 800m – 3 minute recoveries Powerful Words Steal from the strong and use it in your training. You can never learn too much. — Dave Tate …
WOD 12/2/13
Crossfit Total 1RM Back Squat 1RM Strict Press 1RM Deadlift
WOD 11/27/13
Strength: All Levels: Strict Press 5×5 (add 2.5 Pounds) Conditioning: Competiton: 21-15-9 Power Snatch (115#/85#) HSPU L2: 21-15-9 Power Snatch (95#/65#) HSPU L1: 21-15-9 Power Snatch (65#/45#) Push-ups