WOD032514

Main – CrossFit

Scale the loads and hspu standards accordingly.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

J.J. (Time)

For Time:
1 Squat Clean, 185#
10 Parallette Handstand Push-ups
2 Squat Clean, 185#
9 Parallette Handstand Push-ups
3 Squat Clean, 185#
8 Parallette Handstand Push-ups
4 Squat Clean, 185#
7 Parallette Handstand Push-ups
5 Squat Clean, 185#
6 Parallette Handstand Push-ups
6 Squat Clean, 185#
5 Parallette Handstand Push-ups
7 Squat Clean, 185#
4 Parallette Handstand Push-ups
8 Squat Clean, 185#
3 Parallette Handstand Push-ups
9 Squat Clean, 185#
2 Parallette Handstand Push-ups
10 Squat Clean, 185#
1 Parallette Handstand Push-ups

WOD 032414

Main – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Back Squat (3-3-3-3-3-3 reps)

Metcon (Time)

30-20-10 for time:
Box Jumps 20,24
Kettlebell Swings 35,55
Burpees

WOD032214

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

WOD 032114

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

For time:
50 x Ring Dips
50 x Squat Clean (85,115)
50 x Ring Dips

Scaled Version,
For time:
50 x Hand Release Push-Ups
50 x Deadlift (95, 135)
50 x Hand Release Push-Ups

WOD 032014

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

For time:
21 x Thrusters 65,95
5 x Rope Climbs ” leg less from the floor”
18 x Thrusters
4 x Rope Climbs
15 x Thrusters
3 x Rope Climbs
12 x Thrusters
2 x Rope Climbs
9 x Thrusters
1 x Rope Climb

WOD 031914

Main – CrossFit

Keep the loads lighter on the snatches and C&Js and go for good positioning and bar speed.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Power Snatch (3-3-3-3 reps)

Power Clean to Push Jerk (3-3-3-3 reps)

When working with lighter loads receive the bar in the power not squat position.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

WOD 031914

Main – Personal Training

Warm-up

Monostructural work (No Measure)

Run 400m, Row 500m or work on jump rope form for 5 minutes.

Mobility and Mashing (No Measure)

barbell/pvc overhead stretch with push press grip width

shoulder external rotation band stretch

front rack band stretch

Weightlifting

Front Squat (5 x 5)

Gymnastics

Pull-ups (4x max reps)

Weightlifting

Push Press (4 x 8)

Skill-Work

CORE:
slam ball lateral roation x 100

Cool-down

Mobility and Mashing (No Measure)

WOD 031814

Main – CrossFit

DROMs plus Jumping Rope (No Measure)

Dynamic Range of Motion Drills followed by jumping rope for 4-5 minutes.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

5 rounds for time of:
Run 800 meters
25 burpees

Sat March 15, 2014 WOD 031514

Burgener Warm-up
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Power Snatch (3-3-3-3 reps)
Power Clean to Push Jerk (3-3-3-3 reps)
When working with lighter loads receive the bar in the power not squat position.
CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.