WOD 21.12.16
Push Press + Push Jerk + Split Jerk 5×1+1+1 with 65%
3 Position Clean – High Hang, Hang and From the Floor 5×1 with 65%
This is for practice. Do not exceed 65%
CLEAN & JERK
1RM
3 Rounds
10 Strict Handstand Push Up
20 Pistol
WOD 20.12.16
Hang Snatch + Squat Snatch
1RM
150 Double Unders
30 Pull Up
30 Deadlift 80/50
30 Pull Up
150 Double Under
WOD 19.12.16
Front Squat
3 RM
Partner wod
Every minute on the minute for 17 minutes
5 Burpees (each player)
Max rep thrusters (50/30) for remainder of minute
Players can alternate during thrusters as needed.
WOD 17.12.16
Power Snatch
3-3-2-2-1-1-1
5 Tests, 1 Min Each. All out.
1 min of Thrusters 35/25
rest 5 mins.
1 min of Bar Facing Burpees
rest 5 mins
1 min of pullups (scale to jumping pullups)
rest 5 mins
Double Unders
rest 5 mins
1 min of thrusters 20/15
WOD 16.12.16
HANG CLEAN + 2 FRONT SQUAT + 2 JERK
1RM
Nate
AMRAP 20
2 Muscle Ups
4 Handstand PushUps
8 Kettlebell Swings (32/24)
Scaled Nate:
AMRAP 20
4 Ring Row
8 PushUps
16 KB Swings
WOD 15.12.16
Deadlift
3 RM
CrossFit Open 14.2
3 Mins
2 Rounds
10 OHS 40/30
10 CTB Pullups
3 to 6 Mins
2 Rounds of
12 OHS 40/30
12 CTB Pullups
WOD 14.12.16
SQUAT SNATCH + OHS
1RM/85% x 2 x 1
AMRAP 12
12 DB Snatch
24 Overhead Lunge
12 Sit Ups
24 Double Unders
WOD 13.12.16
Muscle Up Progressions:
3×5 False Grip Slow Transitions
3×5 False Grip Jumping Transitions
3×5 Beat Swing on Rings
5×3 Muscle Ups for technique or 5×5 Strict Banded Chest to Bar PullUps
For an added level of difficulty, include a controlled negative with every rep.
3 RFT
15 Toes 2 Bar
12 Hang Power Cleans 60/40
9 Burpee
WOD 12.12.16
Back Squat
5RM
16 EMOM
1. 10 Pullups
2. 20 Pushups
3. 30 Air Squats
4. Rest
WOD 09.12.16
Clean
2RM
AMRAP 20
800m Run
16 Box Jump
32 Lunge Goblet Position 24/16
