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WOD – Crossfit Plus – Tuesday – 1/15/19

EMOM x10 min
hang squat clean x3 reps @70%

AMRAP t2b one set max effort

4 RFT
10 burpee box jump over
60 dubs/120 singles
10 power snatch; 95/65
10 pullups

3 sets;
B1. Hanging L hold; amsap; rest 1 min
B2. Seated pike lifts; 10 reps + 10 sec isometric hold on the last rep; rest 1 min

3 sets;
C1. Hanging straddle hold; amsap; rest 1 min
C2. Seated straddle lifts; 10 reps + amsap iso hold; rest 1 min
C3. Sorensen hold arms overhead on GHD; amsap; rest 1 min
C4. Side body arch hold on GHD arms overhead; 30 seconds accumulated; rest 1 min

Alex RuggiereWOD – Crossfit Plus – Tuesday – 1/15/19

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WOD – Crossfit Plus – Monday – 1/14/19

8 sets;
snatch + 2 hang snatch + 3 snatch balamce; one set every 90 sec
** keep weight light to moderate and move well.

6 sets;
3 front squat + 2 push jerk + 1 split jerk; one set every 90 sec

3 RFT
20/17 calorie bike/ski/row
50 air squats
100ft walking lunge
run 200m
RX+ wear a vest

Alex RuggiereWOD – Crossfit Plus – Monday – 1/14/19

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WOD – Crossfit Plus – Wednesday – 1/9/19

10 min AMRAP
80/70 Calorie Row Buy-In
AMRAP in Remaining Time;
** max distance sled push in remaining time 225/135

– rest 15 minutes

for quality…
jog 1 mile
200m farmers carry; 53/35
bike 30/26 calories
200m D-Ball Bear Hug; 80/50
30 sec FLR Hold
30 sec Hallow GH hold
200m farmers carry
ski 30/26 calories
200m D-Ball bear hug hold

Alex RuggiereWOD – Crossfit Plus – Wednesday – 1/9/19

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WOD – Crossfit Plus – Tuesday – 1/7/19

Squat Clean + Hang Power Clean + Split Jerk
* work to a heavy, unbroken complex

2 RFT
100ft S.A DB Front Rack walking lunge; 50ft/side; 50/35
17 Pullups (RX+7/5 Bar Muscle Ups)
20/17 calorie bike
17 pullups (RX+ 7/5 Bar Muscle Ups)
100ft S.A. DB Front Rack walking Lunge
– rest 3 min bet rounds

6 sets; strict press x6 reps @70%

Alex RuggiereWOD – Crossfit Plus – Tuesday – 1/7/19

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WOD – Crossfit Plus – Monday – 1/7/19

Snatch
EMOM, 1 rep until you cannot continue
* ladies that snatch over 100lb begin @55# add 5#/minute
* ladies that snatch less than 100lbs begin @45 add 5# every other
* guys snatching over 185 begin @95#, add 10# every minute until 205, then 5#/minute
* guys snatching less than 185 begin @95, add 5#/minute

Back Squat; 5 singles – rest 3-4 minutes between sets; all sets slightly heavier than last weeks

For Time;
1k row
750m Ski
60 wallball shots
30 HSPU (scale to DB Z-Press

For Time;
30/26 calorie bike
3 min rest
20/18 calorie bike
2 min rest
10/6 calorie bike

Alex RuggiereWOD – Crossfit Plus – Monday – 1/7/19

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WOD – Crossfit Plus – Wedneday – 12/26/18

5 sets; hang snatch x2 reps; build; rest 2 min

snatch; 80-85% for a quick double

5 sets; Back Squat x2 reps; heavier than last week’s

7/5 calorie SPRINT
– rest 30 seconds
12 burpees
– rest 30 seonds
5 sandbag over shoulder
– rest 3 min, x5 sets

3 sets;
alternating DB upright row @1113 x8-10/arm; rest 1 min
bent over DB row @21×2 x8-10/arm; rest 1 min

Alex RuggiereWOD – Crossfit Plus – Wedneday – 12/26/18