08012013

Skill: 10 min
High Hang Snatch
2-2-2
(High hang = position 1)

WOD: 10 min cap
27 deficit deadlifts 225/155
21 knee jumps to stand
15 thrusters 135/85
9 wall walks

7/30

Skill:
Review deficit hspu.
Pistol practice

WOD:
Buy in:
500 m row
400 m run
Then 3 rounds:
5 deficit hspu 2-45lb plates men
10 pull-ups
10 ring dips
*women deficit hspu a 45 and 25.
Cash out:
50 box jumps

7/29

Skill:
Every :90 seconds
1 power clean
Rx Start at 135/95. Move up in weight over 10 reps.

WOD
15 minute cap
100 double unders
45 front squats 95/65
21 burpees
30 front squats
15 burpees
15 front squats
9 burpees
100 double unders

7/22 the CrossFit Total

The CrossFit Total: 45 minutes
15 minutes for each of the 3 movements:
1 rep max;
Back Squat
Press
Deadlift

If less than 15 minutes is used for a movement the remaining time may not be used for the following movement. Likewise, an athlete may not run over the 15 minutes and then go shorter on the following movement.

7/19/2013

WOD:
100 m run
100 m burpee broad jump
20 hang power snatch 95/65
30 hr push-ups
40 wall balls
30 hr push-ups
20 hang power snatch 95/65
100 double unders