Dec. 31 2014

Main – CrossFit

We want to do a New Year’s Day wod but don’t know what time you all would like to come in….thoughts?

Power Snatch (1 power snatch + 2 OHS work- 5 sets up to heavy)

Clean (1 min me t&g cleans- around 75-80% of max)

Metcon (Time)

1) 1:30 ME HSPU’s-if you are good at these then do them strict

Rest as needed.

2) For time:

Row 50 Calories

30 TTB

3) Air dyne 60 cals for time

mark wod#2 in time and then hspu’s and air dyne time in notes

Dec. 30, 2014

Main – CrossFit

Hang Clean (from pwr position 5 attempts to work to 1 rm)

Split Jerk (5 attempts to work to a max from rack)

Handstand Walk (practice today for about 5 mins)

Metcon (2 Rounds for reps)

rnd 1 2 mins max effort du’s

rnd 2 2 mins max effort rope climbs

rest 5 mins between rounds and then start burpees with in 5 mins as well

Metcon (Time)

100 burpees for time

Dec. 27, 2014

Main – CrossFit

Split Jerk (work about 10 reps at about 65-75%)

Front Squat (establish 3 rm max )

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
the box jumps can be step ups and the pushups are hand release

Dec. 22, 2014

Main – CrossFit

3 position snatch (5 sets of complex)

hip, hang, floor
warm up then pick one weight for all 5 sets that can be done with good technique

3 position clean (5 sets and add 1 jerk at end of complex)

hip, hang floor
same weight for all – pick weight that will have good technique for all reps

Snatch (3×5 ub snatches full @ 65% of max)

Front Squat (4×3 @80% of 1 rm rest 2 mins between sets)

Metcon (Time)

3 rounds

9 power clean (80-85% of your max pc)

9 ring dips (if you are good at these then do 15 per set and mark in notes)

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