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WOD – Crossfit Plus – Monday – 10/15/18

Snatch; 3, 2, 1, 3, 2, 1; one set every 2:00

4 rounds;
10 burpee box jump overs
15 back squats; RX+ OHS 115/75
10/8 calorie bike
– rest 2 min bet rounds

Snatch Pull;
3, 3, 3, 3, 3; heavy across

For Time;
50 GHD situps
20/16 muscle ups
50 GHD situps

** scale option 1;
30 GHD situps
4 min amrap muscle ups
30 GHD situps

** scale option 2;
50 GHD situps
50 pullups
30 GHD situps

Alex RuggiereWOD – Crossfit Plus – Monday – 10/15/18

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

For Time;
5 squat clean 205/135 (RX+ 225/155)
15 HSPU (RX+ strict HSPU)
run 100m
4 squat cleans
12 HSPU
run 200m
3 squat clean
9 HSPU
run 300m
2 squat clean
6 hspu
run 400m
1 squat clean
hspu
run 500m

Front squat; 5×5; tough weight across
bench press; 5×5; tough weight across

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

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WOD – Crossfit Plus – Tuesday – 10/9/18

EMOM x15 min;
1st; 6 deadlifts + 4 hang power clean + 2 push press; heavier than last week’s
2nd; 3-5 bar muscle ups OR 4-8 mixed grip, strict pullups
3rd; row 175/150m

12 min amrap;
50 dubs/100 single unders
run 100m
8 T2B

EMOM x15 min;
bike 7 sec HARD
— score is max calories @end of emom

Alex RuggiereWOD – Crossfit Plus – Tuesday – 10/9/18

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WOD – Crossfit Plus – Monday – 10/8/18

Front Squat; 5, 3, 1, 5, 3, 1

3 rounds;
3/2 rope climbs
12 HSPU
6 power snatches; 155/105
9/6 ring muscle ups
12 deadlifts 275/205
50ft HS walk
– rest 5 min bet rounds

4 sets NFT;
20 banded pull aparts
12 aingle arm bent over DB row/arm
12 cossack squat/side
20 pvc pass throughs

 

Alex RuggiereWOD – Crossfit Plus – Monday – 10/8/18

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WOD – Crossfit Plus – Tuesday – 10/2/18

EMOM x10 min;
odd; 7 deadlifts + 5 hang power clean + 3 push press; heavier than last week’s
even; 3-5 ring muscle ups OR 4-8 strict, suppinated pullups (keep it strict, even if it means using a band when you normally don’t have to)

10 min amrap;
run 100m
10 alt Db snatch
30 dubs/60 singles

– rest 5 min

10 min amrap
run 100m
10 alt DB snatch
24 dubs/48 singles

4 sets;
row 25/20 calories
4 rope climbs AFAP
– rest 3-5 min bet sets

Alex RuggiereWOD – Crossfit Plus – Tuesday – 10/2/18

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WOD – Crossfit Plus – Monday – 10/1/18

Front Squat; 1, 1, 1, 1, 1; all sets heavier than last week’s; perform 3 box jumps before each set

For Total Time;
20/17 calorie bike
15 thrusters; 95/65
10 burpees

– rest 3 min

20/17 calorie row
15 thruster; 95/65
10 burpees

– rest 3 min

run 200m
15 thruster; 95/65
10 burpees

for time (18 min clock)
100m sled push; 180/135
10 snatch 135/95
100m sled push; 135/90
8 snatch; 155/105
100m sled push; 90/45
6 snatch; 175/115
100m sled push; 45/empty
2 snatch; 195/125
** work to a heavy snatch with any remaining time

workout has two scores; time finished, and heavy snatch weight upon completion

Alex RuggiereWOD – Crossfit Plus – Monday – 10/1/18