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WOD Archives: August 2016

Thursday

A1. Push Press w/ 2 sec oh hold per rep x 5 reps x 4 sets, Rest 60 seconds A2. Deadlift; 70% x 5 reps x 4 sets, Rest 60 seconds + EMOM x 12 Minutes Minute 1 – 30 second hollow hold/rocks Minute 2 – 30 second amrap double unders Minute 3 – 3 Wall Walks MORE »

Wednesday

A1. Front Rack Forward Lunge x 8 reps (4/side) x 3 sets *from the rack* A2. MU x 3-5 reps or 5 Strict C2B or 5-10 Strict Pull Ups x 3 sets + For time 30 Front Squat (55% of 1RM) 50 KB Swings (70/50#) 70 Calorie Row -Rest 5 minutes- 800m run TT Cash out hollow hold x 40 sec on/40 sec off. x 3 sets MORE »

Tuesday

A. Power Snatch w/2 sec pause below knee; x 2 reps x 4 sets *building* B1. Strict Press @ 51X1 tempo; x 3 reps x 3 sets B2. Double DB/KB RDL @ 24×1 tempo; x 6 reps/leg x 3 sets + 30 sec amrap Power Clean (135/95#) -Rest 15 seconds- 30 sec amrap KB/DB S2O (35/25#) -Rest 15 seconds- 60 sec row for calories -Rest 2 minutes- x3 rounds MORE »

Monday

A1, Back Squat; 80-85% x 2 reps x 4 sets, Rest 60 seconds A2. Rope Climb or Legless rope climb x 2 reps x 4 sets, Rest 60 seconds *sub weighted pull up or strict pull up* + 3 rounds 1 minute amrap Box Jumps (24/20″) 1 minute amrap Push Ups 1 minute amrap Hang Squat Clean (115/75#) -Rest 1 minute bt rounds- MORE »

Saturday

EMOM x 12 Minutes Min 1 – 5 Deadlift (65% of max) Min 2 – 3 Push Push *building off feel* + 500m row or 400m run @ 90-95% effort -Rest 5 minutes- 4 rounds 10 KB Swings (70/50#) 10 burpees MORE »

Friday

A. Front Squat; build to a 4RM in 12 minutes + “Elizabeth 21-15-9 Clean (135/95#) Ring Dip Cash Out Side Plank Hold x 20 sec on, 10 sec off each side x 2-3 sets MORE »

Thursday

A. Push Jerk x 1.1. x 4 sets, Rest 10 sec bt singles, Rest 60 seconds *rack the bar bt singles* B. Snatch RDL w/ 4 sec. hold @ knee; x 5 reps x 3 sets, Rest 60 seconds + 9 minute clock 3 minute amrap Farmer’s Carry (50/35#) 3 minute amrap Double Unders 3 minute amrap Calorie Row MORE »

Wednesday

A.Ring/Bar MU and HSPU Practice; 8-10 minutes + 8 minute amrap @ 80% effort 4 Strict HSPU or 4 L-Seated DB Strict Press or 8 Push Ups 5 Calorie Row 6 Heavy DB Power Snatch (3/h) *UC sub KB snatch or KB swing* -Rest 4 minutes- 8 minute amrap @ 80% effort 4 MU or 3 Strict C2B 5 Box Jumps (24/20″) 6 Front Rack Walking Lunges (135/95#) MORE »

Tuesday

A. Hang Power Snatch; 5.4.3.2.1. Rest 90 sec bt sets *increasing weight each set* B1. Strict Dip on P-Bar; x 5-8 reps x 3 sets, Rest 45 seconds *weighted if possible* B2. Clean RDL@ 23×1 tempo; x 8 reps x 3 sets, Rest 45 seconds + 1 minute amrap 3 Power Clean (70% of max) 100m run amrap bar facing burpees -Rest 2 minutes- x5 rounds MORE »

Monday

A1. Back Squat; 75-80% x 3 reps x 3 sets, Rest 60 seconds A2. Lean Away Chin Up; x 5-8 reps x 3 sets, Rest 60 seconds B. OHS @ 42×1 tempo; x 3 reps x 3 sets *light, technique focus primer for conditioning* + 12 minute clock 1 minute amrap Front Squat (115/75#) 1 minute amrap Medball Sit Up 2 minute amrap Hang Power Clean (115/75#) 2 minute amrap Medball Sit Up 3... MORE »