December 1, 2013

Warm-up: Junkyard dog + Bergener Warm-up

WOD A) 7 x (3 Hang Snatch high pulls + 1 Squat Snatch)
(Keep it relatively light here, work on full vertical extension on every rep) 95 lbs

WOD B) 5 x 3 Snatch grip deadlift 105 lbs
(Work up to a heavy 3, but keep snatch start position and torso angle a priority)



DATE – Sunday - WOD

Warm-up: Dynamic warm-up

Mobility: Shoulder mobility

WOD A) Gym skill session (15 mins)
3 sets:
A1) Max set unbroken muscle up’s (banded transition work, kipping pull-up/dip practice)
A2) Max set kipping HSPU (Sub 5-7 controlled negatives)
A3) Max Rope climbs in 1 min
Rest as needed between efforts

WOD B) 10 rounds for max Cals + Reps (20 min) 148 RX
30s Row for Cal
30s Rest
30s AMRAP Burpees
30s Rest

November 30, 2013

Warm-up: Dynamic gym lengths

Mobility: Banded hip flexor stretch + post calf stretch (90s/side)

WOD A) CrossFit.com Hero WOD “Wittman”
7 rounds for time:
15 x Kettlebell swings (24/16kg)
15 x Power cleans (95/65lb)
15 x Box jump (24/20”)

(30 min time cap. Newer athletes, please scale to 5 rounds and/or decrease reps to 10) 23:59 RX

November 29, 2013

Warm-up: 5-7 min Dynamic lengths

Mobility: Pre-squat hip opener sequence w/ foot on bench or box

WOD A) (20-25 mins – 5 alternating rounds)

A1) Front Squat: 5 x 3 @ (3,2,X,1) 120 lbs
Rest 60s
A2) Weighted Pull-up 5 x 3 (3,1,X,1) green & blue band
Rest 60s

WOD B) 7 min AMRAP Wallballs
EMOM stop and perform 5 Deadlifts (225/155) before continuing with wallballs 80 RX

(Start with wallballs, only 6 sets of deadlifts. Scale appropriately (and conservatively!) as there are 30 deadlifts in the WOD under high metabolic load.  Deadlifts should all be touch and go, control last rep to the ground.)