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WOD – Crossfit Plus – Tuesday – 7/17/18

WARMUP
Ski 500m
Row 500m
bike 1 mile

Choose one option to best fit your muscle up level
option A – 7 sets; strict muscle up x1-2 reps; rest 30  + 1 legless RC; rest 90 sec
Option B – EMOM x14 min; muscle up x1-3 reps
Option C – 5 sets;
muscle up kip x4-6 reps; rest 10 sec
banded low transition on rings x4-6 fast and explose reps; rest as needed

STRICT PULLUP
1 heavy strict pullup
2-4 strict pullup; complete strict C2B if this rep range is too easy
– rest 30 sec – 1 min
x4-6 reps

3 RFT
28 Pushups
14 push press; 95/65
run 400m

WEIGHTED OVERHEAD CIRCLES
4 sets; 10 sec in each direction; rest 1 min bet sets

Alex RuggiereWOD – Crossfit Plus – Tuesday – 7/17/18

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WOD – Crossfit Plus – Monday – 7/16/18

Warmup;
run 200m
:15 sec HS hold
:10 sec nose 2 wall hold
5 kneeling squat jumps
x3 sets

POWER SNATCH
1.1.1.1.1 x5 sets; rest 10 sec; rest 2 min
heavier than weight used 2 weeks ago

HANG SQUAT CLEAN + LOW HANG CLEAN + CLEAN
4 complexes @80% of clean of heavier

ASSAULT BIKE SPRINT
13 sec @100% effort
rest 1:47
x10 sets
(rest 4 min after set 5)

BODY TIGHTENERS
2 sets x5 reps w/10 sec hold each rep

Alex RuggiereWOD – Crossfit Plus – Monday – 7/16/18

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WOD – Crossfit Plus – Thursday – 7/12/18

WARMUP
2 sets;
30/20 calorie bike
15 goodmornings
15 narrow grip OHS
jog 100m

SNATCH
12 singles @80%+; rest 2 min between singles

one set every 2 min x4 sets
100m sled push 45/25 loaded
50m sprint

One set every 3 min x3 sets
400m run

3 SETS
D1. Single leg RDLs x6-8; rest as needed
D2. GH raises; 8 slow controlled reps; rest as needed

Alex RuggiereWOD – Crossfit Plus – Thursday – 7/12/18

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WOD – Crossfit Plus – Tuesday – 7/10/18

WARMUP
4 min AMRAP @75% effort
4 butterfly pullups; do C2B if possible
4 pushups
14 air squats
do not short pushup or air squat reps, exagerate complete and full reps each time

4 SETS;
B1. DB push press x10-12 reps; rest 10 sec
B2. wallclimb x3 reps AFAP + 10 sec nose 2 wall hold; rest 2 min

bike 40/30 calories; must keep it under 2:30
7 Unbroken HSPU; go strict if you can keep it UB, scale to option needed to keep UB
14 Burpees
10 unbroken T2B
run 300m
– rest 1 min, x4 sets

Alex RuggiereWOD – Crossfit Plus – Tuesday – 7/10/18

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WOD – Crossfit Plus – Monday – 7/9/18

WARMUP
3 min run
3 min bike
3 min row

SNATCH
3 hang snatch (upper thigh) + 2 hang snatch (knee) + 1 snatch x4 sets; rest 2 min, 70%+
OK to drop after 3, and 2

TEMPO DEADLIFT @31X1
5 reps x5 sets; rest 3 min bet sets

DEPTH DROP TO BOX JUMP https://www.youtube.com/watch?v=5EztcmA0Amc
4 reps x 4 sets; rest as needed (work on being fast off ground with minimal bend at waist)
DROP FROM A BENCH, JUMP TO A BOX AS HIGH AS POSSIBLE

ASSAULT BIKE SPRINTS
10 sec @ 100% effort
rest 1:50
x10 sets
(rest 4min after set 5)

Alex RuggiereWOD – Crossfit Plus – Monday – 7/9/18

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WOD – Crossfit Plus – Thursday – 7/5/18

WARMUP
15 muscle snatches
12 OHS w/pause in hole
9 snatch balance to JUST ABOVE parallel
– rest 30 sec, x3 sets
empty bar on everything

SNATCH BALANCE
3, 3, 2, 2, 1, 1; rest 2 min; building; get aggressive with loading as long as you’re comfortable with the movement

FRONT SQUAT
8, 6, 4, 20, 20; rest 2 min, 20’s should be 50% of 4

For Time; 30 min time cap
21-18-15-12-9
calorie ski
calorie row
calorie bike
*run 100m after each round

 

Alex RuggiereWOD – Crossfit Plus – Thursday – 7/5/18

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WOD – Crossfit Plus – Tuesday – 7/3/18

there is no 7pm crossfit plus class tonight

 

WARMUP
21-15-9
Calorie Ski
Calorie Air Runner

choose one option based on your current muscle up level
Option A -3 sets; max effort unbroken set ring muscle ups; rest 3 min bet sets (only if you have 4+ unbroken)
Option B – EMOM x12 min; Rin Muscle Up x1-2, only 2 misses allowed before terminated EMOM
Option C – 4 sets;
A1. muscle up kip x4-6; rest 10 sec
A2. banded low ring transition x4-6 explosive and fast reps; rest as needed

STRICT PULLUPS;
4 min amrap;
min 1 – pronated grip
min 2 – suppinated grip
min 3 – mixed
min 4 mixed

bike 40/30 calories; must keep it under 2:30
7 Unbroken T2B
14 Burpees
14 GHD situps
run 300m
– rest 1 min, x3 sets

Alex RuggiereWOD – Crossfit Plus – Tuesday – 7/3/18

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WOD – Crossfit Plus – Monday – 7/1/18

WARMUP;
run 200m
:20 sec HS hold
5 Kneeling Squat Jumps
x3 sets

POWER SNATCH;
1.1.1.1.1 x4 sets; rest 10 sec/ rest 2 min

CLEAN + LOW HANG CLEAN + FRONT SQUAT
4 complexes all 80% of clean and heavier

FOR TIME
800m run
into..
3 rounds of..
10 unbroken front squats; 155/105
10 calorie bike
into..
800m run

Alex RuggiereWOD – Crossfit Plus – Monday – 7/1/18

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WOD – Crossfit Plus – Thursday – 6/28/18

2 sets NFT
15 bar facing burpees
5-10 strict pullups
10 powell raise/arm
run 200m

4 RFT
8 power cleans; 185/125
16 wallballs
8 HSPU

on a 5:00 clock
run 400m
20/15 calorie bike
* row for max calories in remaining time

– rest 5 min

on a 5:00 clock
ski 400m
run 400m
* bike for max calories in remaining time

– rest 5 min

on a 5:00 clock
ski 400m
row 400m
* max burpees in remaining time

– rest 5 min

on a 5:00 clock
10 burpees
20/15 calorie bike
* max calorie ski in remaining time

Alex RuggiereWOD – Crossfit Plus – Thursday – 6/28/18