SWOD- Squat Snatch (3/3/3/3/3 shoot for all sets at or above your 80%)This will be heavy!!35 min cap
WOD- 10 min AMRAP (AMRAP - Rounds and Reps)10 kB deadlifts 70/53 masters 53/358 sit-ups6 kB squats 70/53 masters 53/354 burpees
OPEN WOD WEDNESDAYS!
This week we are going to start recycling the CrossFit Open workouts.
Next week we will start running partners and judging / scoring for the Wednesday WODs.
We will run the WODs twice, once for each of you to get everyone used to the Friday formats once the open starts.
Open WOD 12.3
18 Minute AMRAP
15 box jumps. 24/20
12 push press 115/75
9 toes to bar
SWOD-Split Jerk -1 rep max 20 min capWOD- for time... 8 min cap21-15-9kB snatch 53/35#Pushups
SWOD after the WOD-10 min to find 3 rep max back squat
SWOD-Overhead Squat 5/5/5/5/5 all sets at or above 70% of 1 rm30 min capWOD- 10 min AMRAP5 pull-ups5 G2oh 135/95 masters 95/65#1 fence run
9 AM Free WOD !
Partners, 1 working at a time, runs together.
40 air squats
10 AM Member's WOD
OLY Drills -
Clean receiving position
Drives from the bottom
SWOD- Split Jerk (3-3-3-3-3-3 all sets at 80% of 1 rm or above)We are doing short strength progressions because of the open
25 min cap
WOD- “Karen”For Time: 150 Wall-Ball Shots, 20# / 14#15 min cap
WOD- AMRAP... as many REPS as possible5 min AMRAP10 kB swings 53/35#10 push ups
Rest 5 min
5 min AMRAP10 cal row10 HSPU
5 min AMRAP
10 double unders sub 40 singles10 sit-ups
HERO WOD WEDNESDAY “Daniel”For Time:50 Pull-ups400 meter run21 Thruster, 95/65800 meter run21 Thruster, 95/65400 meter run50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
A. WOD- for time18-15-12-9Deadlift 225/165Push ups8 min cap
B. WOD- for time21-15-9-9-15-21Box jumps 24/21"Hang power snatch 95/65#12 min cap
C. 1 rep maxHang Clean (This is a hang SQUAT clean )7 min cap
SWOD-Squat Snatch (5/5/5/5/5 sets at or above 70%)25 min cap work quicklyWOD- EMOTM for 10 min2 back squat 75% of 1 rep max back squat4 burpees
Thanks for submitting!