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CrossFit Strength/Skill Work: Squat Clean Technique WOD “The Hilt” 21-15-9 Squat Cleans (Men-135lbs, Women-95lbs) Burpees For time. __________________________________________________________________________________________________________ ICE Strength/Skill Work Push Jerk: Find a 5 rep max. Then 3×3 at 90% WOD: The Hilt *****Please note: CFA will be closed this Saturday due to the group hike up Mt. Pisgah! It’s not too late to join us on the hike. Contact Shanna if you would like [...] Strength/Skill Work Push Jerk: 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 “The Chief” 3 rounds of the following: As many rounds as possible in 3 minutes of: 3 power cleans 6 push-ups 9 squats 1 minute rest Scale as needed. Work-out last performed 090706. [...] CrossFit and ICE Strength/Skill Work Single support deadlifts: Find your 5,3, or 1 rep max that you can complete bilaterally depending on what you last completed. First time? Begin with a 5 rep max. WOD “Nancy” 5 rounds of 400m run 15 overhead squats For time. Please note: There will be a 25 minute cap on this work-out. Men are prescribed at 95lbs and 65lbs. [...] Strength/Skill Work L-sit progression: See how many sets it takes to equal a total of 3 minutes. If you are unable to do at least one 20 second L-sit then do a tuck sit. If the same applies to a tuck sit then do L or tuck hangs from the bar. Rest as needed between sets. WOD Tabata [...] CrossFit and ICE Training Strength/Skill Work: Handstands/handstand push-up progressions WOD “Grace” 30 power clean and [...] Strength/Skill Work Power snatch: Find a 1 rep max WOD 200m run with med ball 2 tire flips and jump throughs 100 feet tire drag (M-45lbs, W-25lbs) 30 single arm dumbbell/kettlebell push-press (15 each arm, M-35lbs, W-20lbs) ~150m run with medicine ball (2nd telephone pole) 2 tire flips and jump throughs 100 feet tire drag 20 single arm dumbbell push-press (10 each arm) ~100m run with med ball (1st telephone pole) 2 tire flips and jump [...] CrossFit Strength/Skill Work Thruster: 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 21-18-15-12-9 Box Jumps Kettlebell swings (M-53lbs, W-35lbs) Squats For time __________________________________________________________________________________________________________ ICE Training Strength/Skill Work Deadlift: Find a 3 rep max then take 80% of that and complete [...] Strength/Skill Work Deadlift: 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 As many rounds as possible in 20 minutes of: 200m [...] CrossFit Strength/Skill Work Review Med Ball Clean and Sumo deadlift high-pull WOD 60 push-ups 50 sit-ups 40 sumo deadlift high-pulls (M-75lbs, W-55lbs) 30 medicine ball cleans 20 pull-ups For time. There will be a 5 minute limit on each exercise. Kettlebells may be used for SDHPs. G’luck! _________________________________________________________________________________________________________ ICE Training Strength/Skill Work Front Squat: Find a 3 rep max then 3 sets of 2 reps at 85% WOD 75 push-ups 50 [...] |
 
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