Strength/Skill Work Pose running drills
WOD
4 rounds of the following:
400m run
50 squats
For time.
Scale as needed. This workout was last done on 5/23/09. Check your notebooks and get [...]
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CrossFit Strength/Skill Work Overhead squat: Find your 5,3, or 1 rep max depending on what you last completed. First time? Find a 5 rep max. If you last found your 1 rep max, find a new 5 rep max. WOD With a continuously running clock do one Power Clean and Jerk the first minute, Power Clean and Jerks the [...] CrossFit Strength/Skill Work Turkish Get-ups WOD Complete 4 rounds of the following: As many rounds as possible in 2 minutes of: 8 burpee dumbbell deadlifts 12 box jumps 30 seconds rest As many rounds as possible in 2 minutes of: 15 squats 9 pull-ups 30 seconds rest ___________________________________________________________________________________________________________ ICE Training Snatch Balance: 75% of snatch x 3 x 3 Squat Clean: 85% of Friday’s max x 1 x 4 WOD Complete 4 rounds of the following: As [...] Rustan and the sloshpipe Strength/Skill Work Single support power clean. Work towards 3 per side without touching the unsupported leg on the ground. (Please note single support deadlifts are the first part of this progression. Begin with 5 deadlifts per side if this is new to you.) WOD: 5 rounds for time: 12 thrusters 12 ring dips With the thrusters use a [...] CrossFit Strength/Skill Work Back Squat: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. WOD 20 Power Cleans (M-135lbs, W-95lbs) 400m run 20 Chest-to-bar Pullups For time. ____________________________________________________________________________________________________________________ ICE Training Strength/Skill Work Back Squat: Heavy single then 2×2 @ 85% Snatch: 80% of max 3×2 WOD 20 power cleans (M-155lbs, W-105lbs) 400m [...] [...] WOD: With a partner complete all of the following for time in the manner of as one is working the other is resting. 50 Box Jumps 50 Jumping pull-ups 50 Kettlebell swings (55/35lbs) 50 steps walking lunge 50 knees to elbows 50 push press (45/33lbs) 50 good mornings (45/33lbs) 50 dumbbell thrusters (25lb/15lb dumbbells) 50 burpees 50 double-unders or 200 single jump ropes CFA would like to wish [...] CrossFit Strength/Skill Work* Push Jerk: Find your 5,3, or 1 rep max depending on what you last completed. First time? Find a 5 rep max. If you last found your 1 rep max, find a new 5 rep max. WOD 400m run 25 push ups 25 squats 200m run 15 push ups 15 squats 200m run For time. *Please note any of you who may be incredibly [...] Strength/Skill Work:Coach Boz Overhead Squat Warm-up WOD Complete 5 rounds of the following for time: 200m Waiter’s Walk (M-45lbs, W-25lbs) 12 Overhead Squats (M-95lbs, [...] |
 
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