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WOD – Crossfit – Tuesday – 5/22/18

6 sets NFT
power clean x1.1.1.1.1 @75%
8-12 ring row OR 6-10 pullup OR 2-4 muscle ups
50m single arm OH DB or KB carry; 25m/arm

For Time
3 rounds of..
12 KB swings; 53/35
12 box jumps

into..

50 calorie row
25 hang power snatches; 75/55

CROSSFIT LITE

6 sets NFT
dumbell power clean x10-12 reps; chalenge yourself with loading
8-12 ring row OR 6-10 pullup OR 2-4 muscle ups
50m single arm OH DB or KB carry; 25m/arm

For Time
3 rounds of..
12 KB swings; 53/35
12 box jumps

into..

50 calorie row
30 hang DB snatches; 35/20 (15/arm)

CROSSFIT PLUS

Warmup
NFT
21-15-9
empty bar, narrow grip overhead squat; 45/35
calorie bike

Hang Snatch; 2 sets; 70%x3, 3 sets; 75%x3

6 sets NFT
power clean x1.1.1.1.1 @75%
8-12 ring row OR 6-10 pullup OR 2-4 muscle ups

For Time
3 rounds of..
12 KB swings; 53/35
12 box jumps

into..

50 calorie row
25 hang power snatches; 75/55

4 RFT
15 calorie bike
10 HSPU
— HSPU should be done as close to unbroken as possible
— use the bike as active recovery to ensure HSPU stay unbroken
— if you have more than 20 unbroken kipping HSPU, then go strict, or use a deficit

Alex RuggiereWOD – Crossfit – Tuesday – 5/22/18

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WOD – Crossfit – Monday – 5/21/18

CROSSFIT

A. Front Squat; work to a tough set of 6
— if you Squat Clean 225+ (male) or 155+ (female) = 3 sets; 1 1/4 front squat x4 reps; moderate across

B. for Time
21 Burpees
15 squat cleans; 135/95
9 shouler to overhead
run 400m

– rest until 12:00

C. For Time
15 burpees
12 squat cleans; 135/95
9 shoulder to overhead
run 200m

CROSSFIT LIGHT

A. 5 sets;
goblet squat @32×1 x8-10 reps

B. for Time
21 Burpees
DB squat cleans; 35/20 per hand
9 shouler to overhead w/dumbells
run 400m

– rest until 12:00

C. For Time
15 burpees
12 DB squat cleans; 35/20 per hand
9 shoulder to overhead w/dumbells
run 200m

CROSSFIT PLUS
Warmup;
3 sets NFT
Row 500m
50m OH KB carry; 25m/arm

Jerk Behind the Neck (3 sec hold in split)
2 sets; 70%x3, 3 sets; 75%x3

Front Squat; work to a tough set of 6
— Squat Clean 225+ or 155+?, = 3 sets; 1 1/4 front squat x4 reps; moderate across

for Time
21 Burpees
15 squat cleans; 135/95
9 shouler to overhead
run 400m

– rest until 12:00

For Time
15 burpees
12 squat cleans; 135/95
9 shoulder to overhead
run 200m

Alactic Power Srints
sprint 50m w/sled
6 Burpees AFAP
– rest 3 min bet sets, x5 sets

 

Alex RuggiereWOD – Crossfit – Monday – 5/21/18

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WOD – Crossfit – Thursday – 5/17/18

NFT
run 400m @1mile pace
– rest 2 min bet sets
x6 sets

20 min of open gym work
coaches will lead a continuation of snatch work from last week

CROSSFIT PLUS

A. 5 sets; hang squat clean x3 reps; 70%

NFT
run 400m @1mile pace
– rest 2 min bet sets
x6 sets

snatch tech. work based on your weakness

low intensity muscle up work.
(we’ve got pullups tomorrow so mothing too taxing)

Alex RuggiereWOD – Crossfit – Thursday – 5/17/18

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WOD – Crossfit – Wednesday – 5/16/18

A. 4 sets; backsquat x9 reps
roughly 70%of 1rm backsquat; or roughly 85% of 1rm front squat

B. For Time;
15 power snatches; 75/55
45 dubs/90 singles

12 power snatches
36 dubs/72 singles

9 power snatches
27 dubs/54 singles

30 burpee to 15/10# plate

C. your choice
Option A – 85% effort T2B set + walk 50m x4 sets
goal is to create consistency within your reps; all 3 sets should be similar in rep count
Option B – 85% effort leg raise static hold OR hallow body hold + walk 50m x4 sets

 

CROSSFIT PLUS

A. Warmup;
2 sets; row 1k @sustainable/repeatable pace
– rest 1:1

B. 5 sets; Power Clean + 3 Push Jerk @70% od C&J
C. 5 sets; 5 Snatch Push Press + 2 Overhead Squat @70% of Snatch
D. 4 sets; backsquat x9 reps
roughly 70%of 1rm backsquat; or roughly 85% of 1rm front squat

For Time;
15 power snatches; 75/55
45 dubs/90 singles

12 power snatches
36 dubs/72 singles

9 power snatches
27 dubs/54 singles

30 burpee to 15/10# plate

your choice of..
Option A – 85% effort T2B set + walk 50m x4 sets
goal is to create consistency within your reps; all 3 sets should be similar in rep count
Option B – 85% effort leg raise static hold OR hallow body hold + walk 50m x4 sets

Alex RuggiereWOD – Crossfit – Wednesday – 5/16/18

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WOD – Crossfit – Tuesday – 5/15/18

A. 5 min of skill work
1- can’t kick up to wall for HS? 3 sets of 8 DB Z-Press
2- can kick up but cant move? static HS holds
3- can kick up but can’t move to RX standard (accumalte some eccentric HSPU)
4- got kipping RX but no strict? accumulate some eccentrict HSPU to RX standard super setted with sets of 8 eye leevl strict press
5- got strict? get some reps in, don;t fry yourself out but accumulate some volume

16 min amrap;
buy in, run 800m
then, with remaining time of 16 min
15 calorie row
15 HSPU/5wall climbs/20 HR Pushups
15 box jump overs; 24/20
15 Russian KB Swings; 53/35

CrossFit Plus

A. Warm Up
3 sets NFT
run 200m
10 Hallow Rocks
1-2 wall Climbs

B. 5 sets; hang snatch x3 reps @70%
C. 5 sets; push press x3 reps @70%

D. 5 min of skill work
1- can’t kick up to wall for HS? 3 sets of 8 DB Z-Press
2- can kick up but cant move? static HS holds
3- can kick up but can’t move to RX standard (accumalte some eccentric HSPU)
4- got kipping RX but no strict? accumulate some eccentrict HSPU to RX standard super setted with sets of 8 eye leevl strict press
5- got strict? get some reps in, don;t fry yourself out but accumulate some volume

E. 16 min amrap;
buy in, run 800m
then, with remaining time of 18 min
15 calorie row
15 HSPU/5wall climbs/20 HR Pushups
15 box jump overs; 24/20
15 Russian KB Swings; 53/35

Alex RuggiereWOD – Crossfit – Tuesday – 5/15/18

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WOD – Crossfit – Monday – 5/14/18

A. 7 sets; one set every 1:45
Power Clean + Hang Squat Clean (drop) + Squat Clean
* work to a tough single throughout the 7 sets

For Time;
3 rounds of..
run 200m
10 front squats; 155/105
15 wallball shots

directley into…

15 unbroken deadlifts (same weight as front squats)
12 unbroken deadlifts
9 unbroken deadlifts
– must run 100m if you break. be sure not to start next set until you are sure you can hand on for unbroken

CROSSFIT PLUS WORKOUT

A. Warm-Up;
NFT;
Bike .5mi
3-6 strict pullups
Run 400m
3-6 strict pullup
B. 5 sets; Jerk (advanced BTN) (3 sec hold in split) x3 reps @70% of jerk
C. 7 sets; one set every 1:45
Power Clean + Hang Squat Clean (drop) + Squat Clean
* work to a tough single throughout the 7 sets

For Time;
3 rounds of..
run 200m
10 front squats; 155/105
15 wallball shots

directly into…

15 unbroken deadlifts; same weight as front squats
12 unbroken deadlifts
9 unbroken deadlifts
– must run 100m if you break. be sure not to start next set until you are sure you can hand on for unbroken

E. Lactic Power Sprints;
Bike 8 sec as hard as possible
– rest 3 min
Sprint 50m
– Rest 3 min, x3 sets

 

 

Alex RuggiereWOD – Crossfit – Monday – 5/14/18

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WOD – Crossfit – Thursday – 5/10/18

10 min Assault Bike for calories (tester)

ladies 125+ and guys 200+ are elite scores

20 min of open gym work

preferably….
squat snatch (snatch balances, OHS or 3 position snatches)
split jerk (jerk balances, press from splits or split jerk triples)

Alex RuggiereWOD – Crossfit – Thursday – 5/10/18

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WOD – Crossfit – Wednesday – 5/8/18

3 sets;
A1. back racked reverse lunge x8-10reps/leg; heavier than last week’s
A2. 50m single arm KB front racked carry; 25m/arm; rest 2 min

14 min amrap
3 tough power snatches
30 dubs/60 singles

you choose power snatch weight, should be tough singles. post score AND weight used in power snatch

Alex RuggiereWOD – Crossfit – Wednesday – 5/8/18