WOD 9/5/2012
Strength and Skill
Establish your 2RM snatch balance
WOD
As many rounds as possible in 10 minutes of:
7 Overhead Squats 115/75 lbs
14 Toes-to-Bars
21 Kettlebell Swings 24/16 kg
WOD 9/4/2012
Strength
Back Squat 5-5-5-5-5
Conditioning
For Time:
50 Burpees
40 Hang Power Cleans 95/65 lbs
25 Pull-up (strict)
WOD 8/30/2012
Strength
5X2 3-Stop Snatch Pull + Hi-Hang Snatch
Conditioning
As many rounds as possible in 12 mins of:
50 Double Unders
7 Hang Power Snatches 95/65 lbs
7 Snatch Balances 95/65 lbs
WOD 8/29/12
Strength
Pendaly Rows
5×5
Conditioning
4 rounds for time of:
400 m Run
20 Pull-ups
WOD 8/28/12
Strength
Clean & Jerk 1-1-1-1-1-1-1
Conditioning
3 rounds for time of:
20 Power Cleans 95 lbs
20 Push-up (hand release)s
WOD 8/27/12
Strength
Back Squat 5×3
Metabolic Conditioning
For Time:
30 Kettlebell Snatches 24/16 kg
800 m Run
30 Kettlebell Snatches 24/16 kg
WOD 8/10/12
Strength
Squat 1×20
Warm up and choose a weight that’s a maximum effort for 20 reps.
Conditioning
As many rounds as possible in 10 minutes of:
10 Kettlebell Walking Lunges 24/16 kg
10 Kettlebell Snatches 24/16 kg
10 Kettlebell Overhead Squats 24/16 kg
Kettlebell is held overhead for lunges.
WOD 8/8/12
5:30 CrossFit
Donkey Kong
21, 15, 9 reps of:
Burpees
Kettlebell Swings 24/16 kilos
Box Jump – 24″ Boxes
6:30 Xtreme Strength
CrossFit Football Total
After warmup take 3 attempts for maximum weight of the following exercises. Sum of all four lifts equals CrossFit Football Total.
Power Clean
Squat
Bench Press
Deadlift
WOD 8/7/12
Strength
Snatch 5×2
Clean and Jerk 5×2
Conditioning
10 minutes AMRAP
20 Kettlebell Snatch
20 Air Squats
20 Ab Mat Situps
Snatches can be done with either hand as preferred.
WOD 8/6/12 Fran
Fran
21-15-9
Thrusters 95/65
Pullups
Strength
3×5 Behind the Neck Push Press
3×5 Pendlay Rows