by  in CrossFit Plus

WOD – Crossfit Plus – Tuesday – 11/13/18

For Time;
3 rounds;
10 power cleans; 155/105 RX+ 185/125
20 HR Pushups

into..

4 rounds;
50m sled push;180/135
20 KB swings; 53/35

For Time;
15 squat clean thruster; 115/75
– rest 3 min
15 squat clean thruster; 135/95′
– rest 3 min
15 squat clean thruster 155/105
– rest 3 min
15 squat clean thruster 175/125
** each block must be done in under 3 minutes

Alex RuggiereWOD – Crossfit Plus – Tuesday – 11/13/18

 by  in CrossFit Plus

WOD – Crossfit Plus – Wednesday – 10/31/18

4 sets;
backsquat x6 reps; moderate across all sets

14 min amrap;
bike 20/16 calories
15 burpee over the bar
14 front racked stationary lunges; 95/65 (RX+135/95)
Ski 20/16 Calories
15 burpee target
14 front racked stationary lunges; 95/65 (RX+135/95)
7 thrusters

3 sets;
single leg weighted hip thrust x8 reps/leg; moderate load

5 sets;
:45 sec max reps (perfect movement) :15 set rest
* use same weight as single leg hip thrust

Alex RuggiereWOD – Crossfit Plus – Wednesday – 10/31/18

 by  in CrossFit Plus

WOD – Crossfit Plus – Monday – 10/29/18

5 sets; Bench Press x3 reps; moderate across

30 HR pushups
15 deadlifts; 225/155
24 HR pushups
12 deadlifts
18 HR pushups
9 deadlifts
– rest 2 min, x2 sets

@0:00
10 C2B Pullups
12 HSPU
10 C2B pullups

@5:00
3/2 rope climbs
12 defecit HSPU
3/2 Rope Climbs

x2 total sets

Alex RuggiereWOD – Crossfit Plus – Monday – 10/29/18