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WOD – Crossfit Plus – Monday – 8/13/18

WARMUP
800m run
12 Dual DB front squats
run 400m
12 Dual DB front Squats

3 sets;
bike 2:00 @200/125watts
Squat Clean x1.1.1.1.1; rst 5-10 sec
– rest 3 min bet sets
begin @70% and build as possible

For Time;
12-9-6-3
power snatch; 95/65
burpee

– rest 10-12 min

Repeat

Alex RuggiereWOD – Crossfit Plus – Monday – 8/13/18

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WOD – Crossfit Plus – Thursday – 8/9/18

WARMUP
20/15 calorie bike
8 HSPU AFAP
row 400m
8 HSPU AFAP
x2 sets

EMOM x12 min;
1st; TnG Power Snatch x3 reps
2nd; TnG Squat Snatch x3 reps

** same weight used for both movements of EMOM. should be able to move quickly and flawlessly

30 min amrap;
15 calorie bike
10 wallballs
15 calorie ski
10 alt DB snatches
15 calorie row
4 D-Ball over shoulder

Alex RuggiereWOD – Crossfit Plus – Thursday – 8/9/18

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WOD – Crossfit Plus – Wednesday – 8/8/18

There is no 7pm CF Plus Class Tonight

WARMUP
run 400m
:20 sec ring dip support
8-10 ring dips
8 dual db hang squat cleans
run 200m
:20 sec ring dip support
8-10 ring dips
8 dual db hang squat cleans
run 100m
:20 sec ring dip support
8-10 ring dips
8 dual db hang squat cleans

TnG Squat Clean; 3rm

5 RFT
row 500m
8 front squats 185/125
1 muscle up / 16 pullups / 16 ring rows (RX++ 4/2 muscle ups)
– rest 2 min bet rounds

Alex RuggiereWOD – Crossfit Plus – Wednesday – 8/8/18

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WOD – Crossfit Plus – Tuesday – 8/7/18

WARMUP
5 min AMRAP @75% effort
5 butterfly pullups; do C2B if possible
5 pushups
15 air squats

3 sets;
bike 10 cals @100%
7 thrusters 115/75
12 BFB
–  walk 3 min easy bet sets

3 sets;
row 10 cals @100%
7 TnG squat cleans 115/75
7 BBJO
– walk 3 min easy bet sets

3 Sets:
8 cal @100%
7 Power Snatch; TnG 95/65
40 Double Unders
– walk 3 min easy bet sets

Alex RuggiereWOD – Crossfit Plus – Tuesday – 8/7/18

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WOD – Crossfit Plus – Monday – 8/6/18

There will be no 7pm Class This Tuesday – Thursdayy

WARMUP
15-12-9
ski calories
syncro BFB
narrow grip OHS

SNATCH
emom; 1 rep until faliure; add 10#/minute

TEMPO DEADLIFT @31X1
3, 1, 3, 1; rest 3 min bet sets

For Time;
run 400m
200m sled push
30/25 calorie bike
50 russian KB swings; 53/35

Alex RuggiereWOD – Crossfit Plus – Monday – 8/6/18

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WOD – Crossfit Plus – Thursday – 8/2/18

WARMUP
3 rounds;
run 200m
8 hang muscle snatch; 65/45
:20 sec Hallow
:20 sec superman

SNATCH PULL
3 @110, 2 @115, 1@120?

FRONT SQUAT
3, 2, 1, 10, 10 (10’s @70% of 1); rest 2 min

7 min amrap;
bike 10/8 calories
12 alt DB snatches

– rest 2 min

7 min amrap;
row 12/10 calories
12 russian KB swings; 53/35

– rest 2 min

7 min amrap;
ski 14/12 calories
12 target burpees

Alex RuggiereWOD – Crossfit Plus – Thursday – 8/2/18

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WOD – Crossfit Plus – Tuesday – 7/31/18

WARMUP
8 min..
Hallow Roll x4 reps/direction
suppinated grip strict pullup x2-4 reps
bike 6 calories

Choose one option to best fit your muscle up level
option A – 7 sets NFT strict muscle up x1-2 reps; rest 20 sec; strict HSPU x2-6 reps; rest 20 sec; KB swing x6 reps; rest as needed
Option B – alternating, ever 45 seconds; odd 20 dubs even; mucle up x1-3
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
powell raise x6/aem
x4-6 sets

2 rounds of..
400m run
ski 20 calories
15 burpees

into..

2 rounds of.
15 push press; 105/75
25 KB swings; 53/35

Alex RuggiereWOD – Crossfit Plus – Tuesday – 7/31/18