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WOD – Crossfit – Wednesday – 1/30/19

6 sets; strict press x6 reps
6 sets; Power Clean x6 reps; no TnG

For Time;
20 box jumps
40 thrusters; 95/65
20 pullups (RX+ 7/5 muscle ups)

@10:00 mark
16 box jumps
32 thrusters 115/75
16 pullups (RX+ 6/4 muscle ups)

@20:00 mark
12 box jumps
24 thrusters 135/95
12 pullups (RX+ 5/3 muscle ups)

Alex RuggiereWOD – Crossfit – Wednesday – 1/30/19

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WOD – Crossfit Plus – Monday – 1/28/19

A. 3 sets; Power Snatch x1.1.1.1.1; rest 10 sec; rest 2 min
B. emom x8 min; hang squat snatc (mid-thigh) + snatch balance; light-moderate
C. for time; 10 squat snatch @70%
D. 5 sets; box squat x5 reps

For Time;
15-12-9
bike/row/ski
HSPU (RX+ do -4/-2″ defecit)

– rest 3 min

15-12-9
bike/row/ski
shoulder to overhead; 135/95 (RX+ 155/105)

Alex RuggiereWOD – Crossfit Plus – Monday – 1/28/19

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WOD – Crossfit Plus – Tuesday – 1/22/19

For Time
40/30 cal row/ski
50 wallballs
40/30 cal row/ski
25 HSPU – scale to strict DB press
run 400m

A. 5 sets; Weighted pull ups x2-3 reps; rest 90 seconds
set1; standard grip, set 2 supinated grip, set3 wider pronated grip, set4 rope pullup, set5 on rope opposite hand
15 min of upper pulling / upper pushing accesory work

4 min bike, more aggressive than 10 min for cals
– rest 4 min, repeat 1x

Alex RuggiereWOD – Crossfit Plus – Tuesday – 1/22/19

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WOD – CrossfitPlus – Monday – 1/21/19

A. snatch; 1 rep on the 20 seconds for 10 reps @65-80% 1rm
B. Squat clean and jerk; 1 rep on the 30 seconds for 10 reps @65-80% 1rm
C. Back squat; 3 sets of 3 @85-90% 1rm; rest 2 min
D. 6 sets; one set every 2:00
TnG snatch x10 reps; 75/55
set 1 and 2 muscle snatch
set 3 and 4 narrow grip w/ short pull under
set 5 and 6 whatever you like most

3 RFT
run 400m
15 Burpee Box Jump Over
10 Power Cleans; 135/95

Alex RuggiereWOD – CrossfitPlus – Monday – 1/21/19

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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