February 29, 2016

February 29, 2016

0

CrossFit
Strength: Power Clean (5-5-5)
*Touch and go reps – 70%, 75%, 80% of 1 rep max power Clean

WOD: 5 Rounds for Reps
-30 seconds max rep power clean (155#/105#)
-30 seconds rest

Decrease the weight each rounds, as follows:
Round 2 = 135#/95#
Round 3 = 115#/85#
Round 4 = 95#/65#
Round 5 = 75#/55#.

WOD 2: For As Many Reps as Possible
For as long as possible, every 3 minutes complete 1 round of the following:

-2x thrusters (75#/55#)
-2x box jumps (24in/20in)

-4x thrusters (75#/55#)
-4x box jumps (24in/20in)

-6x thrusters (75#/55#)
-6x box jumps (24in/20in)
After each successful round completed, add 20# for men and 10# for women on the thruster weight. Complete as many rounds as possible until you are unable to hit the 24 reps (1 round) in the 3 minutes.

Round 2 – 95#/65#
Round 3 – 115#/75#
Round 4 – 135#/85#
Round 5 – 155#/95#, etc.
*Score is total number of reps completed.  Each completed round is 24 reps.

Ignite
WOD: For Time
Run 1 Mile
— Rest 2 Minutes —
Run 800m
— Rest 2 Minutes —
Run 400m
— Rest 2 Minutes–
*Record total time – 6:00

Barbell
1) Muscle Snatch (1-1-1-1-1)
*Muscle snatch from the mid thigh…keep the bar close – no swinging!

2) Snatch Balance (1-1-1-1-1)
*No misses!  Drive yourself down under the bar

3) Snatch (1-1-1-1-1)
*No misses!  Learn to choose the correct weight using great technique