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WOD – Crossfit Plus – Monday – 6/18/18

warmup
3 sets NFT
10 Burpee Over Bar
10 narrow grip OHS
run 100m

3 position snatch; work to a tough set
power position, above knee, below knee. must be performes unbroken

5 sets; mixed grip pullup x2-3 reps
perform weighted if possible

10 min amrap
5 deadlifts
4 hang power cleans
3 shoulder to overhead
12 burpees
RX 155/105

10 sec bike @100% (for calories)
– rest 1:50, x8 sets
— rest 4 min bet set 4&5

Alex RuggiereWOD – Crossfit Plus – Monday – 6/18/18

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WOD – Crossfit Plus – Thursday – 6/14/18

Two more week’s of our current Weightlifting Biased Program

4 RNFT
25 dubs
6-8 ring dips
10 box jumps; high
10 hallow rocks

Hang Clean (mid-thigh); 70%x3, 75%x2, 80%x2, 85%x2, 85%x2
Clean Pull on Riser; 90%x3, 95%x3, 100%x3

on a running clock;
@ 0:00
For Time;
Bike 70/50 calories
* sub 4:30 is the goal

rest until 15 min mark

5RFT
row 250m
run 100m
30 dubs/60 singles

Alex RuggiereWOD – Crossfit Plus – Thursday – 6/14/18

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WOD – Crossfit Plus – Wednesday – 6/12/18

5 sets
bike 10 sec @tough
bike 50 sec easy

Power Clean + Push Jerk; 70%x1+3, 75%x1+2, 80%x1+1, 85%x1+1, 85%x1+1
Snatch Balance; 70%x3, 75%x2, 80%x2, 85%x2, 85%x2

4 sets; backsquat x5 reps
roughly 80-% of 1rm backsquat; or roughly 95% of 1rm front squat

3 RFT
run 400m
15 deadlifts; 225/155
15 T2B

Alex RuggiereWOD – Crossfit Plus – Wednesday – 6/12/18

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WOD – Crossfit Plus – Tuesday – 6/12/18

8 min @warmup pace
10 calorie row
run 100m

 

Hang Snatch (below knee) – 70%x3, 75%x2, 80%x2, 85%x2, 85%x2

4 sets NFT;
power Clean x1.1.1.1 @80%
6 WTF/3 Wall climbs/6-10 HSPU
** if doing HSPU; either, w/extra abmat, RX, RX w/eccentric, or strict.this rep range should be tough
10 Ring Row/6-10 pullup/6-10 C2B/2-4 muscle ups
20 situps

12 min AMRAP;
8 power snatches; 75/55
12 burpee over bar
16 box jumps

Snatch Pull on Riser; 90%x3, 95%x3, 100%x3
3 sets; GH hip ext x10 reps

Alex RuggiereWOD – Crossfit Plus – Tuesday – 6/12/18

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WOD – Crossfit Plus – Monday – 6/11/18

3 sets NFT
bike 8/6 calories
8 DB OHS; 4/arm
20 dubs

Jerk; 70%x3, 75%x2, 80%x2, 85%x2, 85%x2
Push Press; 70%x5, 75%x3, 80%x2, 85%x2, 85%x2

front squat work to a tough set of 4 @21×1

for time;
row 500m
25 KB swings; 53/35
25 thrusters; 95/65
25 alt DB snatches; 50/35
run 400m

Alex RuggiereWOD – Crossfit Plus – Monday – 6/11/18