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WOD – Crossfit Plus – Tuesday – 9/25/18

EMOM x10 min;
odd; 7 deadlifts + 5 hang power clean + 3 push press; you choose weight & maintain all sets
even; 3-5 bar muscle ups OR 8-10 pullups

3 RFT
run 400m
10 burpees to 10#plate
50 dubs/100 singles

5 sets for max reps
with a 1 minute clock;
8 burpee over bar
* max hang squat snatch; 155/105 in remaining time
– rest 2 min bet sets

Alex RuggiereWOD – Crossfit Plus – Tuesday – 9/25/18

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WOD – Crossfit Plus – Monday – 9/24/18

Squat Clean + Hang Squat Clean + Split jerk
5 sets, working from 75% of clean and jerk

Front Squat; 2, 2, 2, 2, 2; all sets heavier than last week’s; perform 3 box jumps before each set

one set every 7:00 x3 total sets
20/17 calorie bike
12 power snatches; 95/65
run 100m

3 RFT
row 50/40 calories
20/15 HSPU (needs to be done in 3 sets or less)
50ft DB front racked walking lunge; 50/35

Alex RuggiereWOD – Crossfit Plus – Monday – 9/24/18

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WOD – Crossfit Plus – Wednesday – 9/19/18

5 pullups
5 Squat Cleans, 205/135 lbs
10 pullups
10 Squat Cleans, 185/125 lbs
20 pullups
20 Squat Cleans, 155/105 lbs
30 Pullups
30 Squat Cleans, 135/95 lbs

RX+ C2B

4 sets;
bike 5 min @+2 RPM from 30min (just add 1-2 calories to your avg/minute if you dont know RPM
25ft HS walk
20 GHD situps
25ft HS walk

Alex RuggiereWOD – Crossfit Plus – Wednesday – 9/19/18

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

emom x14 min;
odd; TnG Squat Snatch x3 reps
even; run 100m + 3 burpees AFAP

Push press; work to a heavy single

for time;
run 1 mile, buy-in
into…

30 power snatch; 135/95
40 HSPU / 60 pushups
50 wallball shots

4 sets;
run 15 calories
4 shoulder to overhead (225/155) (205/135) (185/125) (155/105)
– rest 3 min bet sets

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

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WOD – Crossfit Plus – Monday – 9/17/18

EMOM x14 min
odd; TnG squat clean x3 reps
even; ski 7/5 calories

Front Squat; 3, 3, 3, 3, 3; build from 70%; perform 50m sled push (sprint) before each set; 45/35

one set every 7:00 x3 total sets
row 500m
17 power cleans; 95/65
run 100m

4 sets;
bike 15/12 calories
12 C2B
– rest 3 min bet sets

3 sets;
bent over barbell row @21×3 x8-10 reps

3 sets;
SA hammer curl @31×1 x10-12/arm

2 sets;
powell raise @30×1 x8-10/arm

Alex RuggiereWOD – Crossfit Plus – Monday – 9/17/18

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WOD – Crossfit Plus – Thursday – 9/13/18

EMOM x14 min
odd; TNG power snatch x5 reps; start/end heavier than last week’s
even; 9/7 calorie bike

3 sets; (3 min time cap)
50 dubs
12 DB s2oh
10 strict HSPU
– rest 3 min bet sets

3 sets; (3 min time cap)
run 200m
12 Kb swings; 53/35
12 C2B
– rest 3 min bet sets

3 sets; (3 min time cap)
ski 200m
15 deadlifts; 135/95
6/4 muscle ups (scale to 4/2 or whatever is do-able unbroken)
– rest 3 min bet sets

Alex RuggiereWOD – Crossfit Plus – Thursday – 9/13/18

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WOD – Crossfit Plus – Wednesday – 9/12/18

emom x14 min;
odd; hang power clean x6 reps
even; burpee x8 reps

For Time;
row 500m
10 front squats; 185/125
run 400m
10 front squats; 185/125
ski 25/20 calories
10 front squats; 185/125
50/40 calorie bike

For Time;
30-20-10
DB power cleans; 50/35
walking lunge steps

3 sets;
GHD situp x16
Gh raise x4-8
5 min bike @30min pace

Alex RuggiereWOD – Crossfit Plus – Wednesday – 9/12/18

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WOD – Crossfit Plus – Tuesday – 9/11/18

emom x14 min;
odd; TnG Squat Snatch x4 reps
even; box jump over x10 reps

Push Press; 5, 3, 3, 1
go heavy, top single does not need to be a 1rm

4 RFT
5 power snatches; 135/95
10 HSPU
15 wallball shots
run 200m

4 sets; push sled 50m AFAP; 45/35 loaded
– rest 3 min bet sets

Alex RuggiereWOD – Crossfit Plus – Tuesday – 9/11/18

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

Squat Clean; heavy single

For Time
row 250m
20 KB Swings
25 Burpees
20 KB swings;
bike 15/12 calories

back squat; work to a tough set of 5, no 5rm

2 sets;
max effort unbroken c2b pullup (scale to standard pullup)
– rest 3 min bet sets

3 sets;
SA bent over KB row @21×3 x8-10 reps; rest 2 min

3 sets;
barbell bicep curl @30×1 x10-12 reps; rest 2 min

DON’T SKIP THE ACCESORY WORK!!

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