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WOD Archives: September 2016

Tuesday

A1. Deadlift; 65% x 5 reps x 4 sets, Rest 60 seconds A2. Weighted Dip @ 5xx1 x 4 x 4, Rest 60 seconds + 3 minute amrap 3 Power clean (135/95#) 6 HR Push Ups 9 Air Squats -Rest 2 minutes- x 3 Rounds MORE »

Monday

“A1. Back Squat; 65% x 10 reps x 3 sets A2. DB bent over row @ 21×2 tempo; x 5/arm x 3 sets + For time 1k Row 50 Back Squat (135/95#) *from the floor* 35 Burpee over the BB Cash Out 3 sets 10 v-ups or tuck ups 10 sec hollow hold 10 sit ups 10 sec hollow hold -rest 1 minute- “ MORE »

Saturday

A. Hang Power Clean x 5 reps TnG EMOM x 6 minutes + 20 minute amrap 400m run 50 Double Unders 30m Farmer’s Carry (70/50#) 20 Calorie Row MORE »

Thursday

A. Snatch Lift Off w/3 sec concentric to above knee + Hang Power Snatch; 70-75% of PS x (1+1) x 4 sets B. Clean RDL w/2 sec pause above knee; 80% x 5 x 3 sets, Rest 60 seconds + Tabata Row for Calories (20 sec on/10 sec off x 8) -Rest 1 minute- 6 minute amrap 4 Strict Ring Dips 8 KB/DB Burpee DL (50/35# per hand) 12 K2E MORE »

Wednesday

A. Front Squat @ 25X1 tempo; 70-75% x 3 reps x 4 sets B. EMOM x 6 minutes Min 1 – 1-2 Rope Climbs or Legless RC Min 2 – 20 sec HS Hold or Freestanding Practice C. EMOM x 6 minutes Min 1 – 2-3 Wall Walks Min 2 – 5 BB Bent Over Row (heavy) + For time 15-12-9-6-3 Front Squat (155/105#) 5.4.3.2.1 MU *sub for muscle ups is pull ups x (15-12-9-6-3) MORE »

Tuesday

A1. Deadlift; 78% x 3 reps x 4 sets, Rest 2 minutes A2. PJ + SJ; (1+1) x 4 sets *building, form focus, stay on the ligher side* + 3 minute amrap 200m run 20 KB Swings (50/35#) 10/7 HSPU (Kipping or Strict) or 10 L-Seated Arnold Press 200m run -Rest 2 minutes- x 3 Rounds MORE »

Monday

A. Back Squat; build to tough double in 10-12 minutes B. 3 minute amrap; Strict Pull Ups + 3 rounds 21 Pull Ups 15 Hang Clean (115/75#) 9 Bar Facing Burpees Cash Out side plank hold x 20 sec. per side x 2 per side MORE »

Saturday

A. EMOM x 8 minutes Min 1 – 3 Dips @ 55×1 tempo *weighted if possible* Min 2 – Deadlift @ 75% x 3 reps *fast, drop at the top and regrip* + For time 100m run 21 Deadlifts (225/135#) 15 Strict Dips 200m run 18 Deadlifts (225/135#) 18 Strict Dips 400m run 15 Deadlifts (225/135#) 21 Strict Dips 800m run MORE »

Friday

A. Front Squat @ 25×1 tempo; 65-70% x x 3 reps x 4 sets, Rest 2 minutes B1. DB bent over row @ 21×2 tempo; x 6 reps/side x 3 sets, Rest 30 sec. B2. False Grip Ring Row Hold; x 10-15 sec. x 3 sets, Rest 90 seconds + For time 750m row 21 Thrusters (115/75#) 500m row 15 Thrusters (115/75#) 250m row 9 Thrusters (115/75#) MORE »

Thursday

A. Push Press; build to a tough single in 10-12 minutes B1. Snatch RDL to knee; x 3 x 4 sets, Rest 30 seconds * pause at knee for 3 secs B2. Tempo Dip on P-Bar @ 5.10.X1 x 2 reps x 4 sets, Rest 30 seconds *tempo can be scaled according to ability, even up 10 secs down + 2 min clock: 30 A.KBs swings @ 70/50# AmRap Cals on the erg... MORE »