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WOD – Crossfit – Friday – 1/19/18

3 rounds for time;
6 hang snatch (135/95) RX+ hang squat snatch
10 T2B
14 back squats
– rest 1 min
6 Snatch (135/95) RX+ Squat Snatch
10 pullups (RX+ C2B)
14 back squats
– rest 1 min
row 50/40 calories

– rest 1 minute

 

Alex RuggiereWOD – Crossfit – Friday – 1/19/18

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WOD – Crossfit – Wednesday – 1/17/18

Back Squat; 20RM;
beat last week’s

3 RFT
18 wallball shots
18 push press; 75/55
18 SDLHP
18 Box Jumps
18 Calorie Row
– rest 1 min bet sets

– Back Squat weight should be roughly 50% of 1rm; limit to only 1-2 sets, we will be
building on this
– Part B is week 2 of progression, we will be testing FGB in 3 weeks

Alex RuggiereWOD – Crossfit – Wednesday – 1/17/18

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WOD – Crossfit – Tuesday – 1/16/18

Push Press;
5-3-1-5-3-1; 2nd wave hevier than 1st

18 min AMRAP;
24 Russian KB Swings; 53/35
18 pushups
12 pullups
100m sled push; 90/70 loaded

RX+ Version
18 min AMRAP
24 Russian KB Swings; 70/53
14 HSPU
4/3 ring muscle ups
100m sled push; 90/70 loaded

Alex RuggiereWOD – Crossfit – Tuesday – 1/16/18

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WOD – Crossfit – Monday – 1/15/18

4 sets for time;
bike 12/8 calories
5 squat clean
– rest 2 min between sets
— beg-95/75, scaled-115/85, intermediate-135/95, RX-175/125, RX+-205/145, RX++-225/160

For Time;
15 calorie Row
10 Clean and jerk; 135/95
15/12 calorie bike
10 Clean and Jerk; 135/95

everyone should be going slightly heavier than last week on ‘A’. – last week on this progression
– part B should be fast and painful, TnG style weight on clean and jerk

Alex RuggiereWOD – Crossfit – Monday – 1/15/18

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WOD – Crossfit – Friday – 1/12/18

4 sets; one set every 6:00
20 box jumps
20 pullups
20 thrusters; 135/95
– each set scored separately

– thruster weight should be a weightt hat can be done for 8-12 unbroken; too heavy or too light
and you’re not going to get the intended stimulus

Alex RuggiereWOD – Crossfit – Friday – 1/12/18

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WOD – Crossfit – Wednesday – 1/10/18

A. Back Squat; 20RM

B. 4 RFT
15 wallball shots
15 push press; 75/55
15 SDLHP
15 Box Jumps
15 Calorie Row

– Back Squat weight should be roughly 50% of 1rm; limit to only 1-2 sets, we will be
building on this (less than 2 mo. crossfit should do 3×12 @same weight across)
– Part B is beginning of progression, we will be testing FGB in 4 weeks

Alex RuggiereWOD – Crossfit – Wednesday – 1/10/18

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WOD – Crossfit – Tuesday – 1/9/18

A. 3 sets for Quality
100m farmers carry; heavy
5 push press; heavy
Upper Pulling Movement of Choice
no kipping pullups; ring row @21×2 x12-14 reps
less than 3 strict pullup; banded pullup @21×2 x10-12 reps
no c2b; kipping pullup x10-18 unbroken
advanced; 16-226 unbroken C2B pullups
– rest 2 min bet rounds

B. 2 Sets For Total Time
Buy in, 400m row
into..
3 rounds of..
8 HSPU (16 HR Pushups)
8 T2B
– rest 1 min bet sets

– This is last week of Part A, progress from last week’s
HSPU/T2B rounds to be done unbroken for as long as possible, row should be 80%
effort

Alex RuggiereWOD – Crossfit – Tuesday – 1/9/18