Friday’s WOD

BootCamp #131003

Chipper For Time (20 Minute Time Cap):

400 M Run

20 Push-ups

30 Dumbbell Step-ups (30/20 lbs)

50 Air Squats

60 Burpee’s

400 M Run

Cash Out:

1600 M Row

 

CrossFit # 131813:

Warm-up:

800 M Run

Skill:

Clean & Jerk Technique

Strength/ Clean & Jerk:

1-1-1-1-1-1-1

*Use the heaviest weight you can for each set. Rest as needed between sets.

 

Advance#130417:

WOD 120328:

BB Gymnastics

1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.

*Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.

2a) 4X3 Clean First Pulls – heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean First Pulls.

Conditioning

For time:

100 UB Double-Unders
25 Pullups
15 GHD Situps
75 UB Double-Unders
25 Pullups
15 GHD Situps
50 UB Double-Unders
25 Pullups
15 GHD Situps

Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium, rest 45 sec.


Extra 130417:

GROUP #1 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

 

 

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