WOD 23.01.17
CLEAN + FRONT SQUAT + JERK
1RM
85% x 1
CrossFit Open 15.4
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans
WOD 21.01.17
PUSH PRESS
3RM
95% x 3
90% x 3
10 Rounds For Time
5 Burpees
10 A KB Swings
WOD 20.01.17
BACK SQUAT
3RM
95% x 3
90% x 3
15 AMRAP
30 Hang Power Clean and Jerk 60/40
60 Pushups
90 KB Front Rack Lunges 24/16
WOD 19.01.17
A Brown
2 Rounds For Time
24 Deadlifts
24 Box Jumps
24 Wall Balls
24 Shoulder Press
24 Box Jumps
24 Wall Balls
24 Cleans
WOD 18.01.17
CLEAN & JERK
1RM
85% x 1
CrossFit Open 15.3
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots 9/6
100 Double-Unders
WOD 17.01.17
FRONT SQUAT
5RM
95% x 5
90% x 5
CrossFit Open 15.2
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 40/30
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 40/30
12 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes + 2 Reps until the athlete can not complete the ladder
