30-9-16

Strength/Skill

3-position Clean(mid-thigh, above knee, below knee)
75% x 4 sets
WOD

Rx
For time:
3 Rope Climbs
30 Front Squats (135)(93)
3 Rope Climbs
R+
For time:
3 Rope Climbs
30 Front Squats (155)(103)
3 Rope Climbs

28-9-16

Strength/Skill    Deadlift
83% x 3 x 10 sets
WOD   Rx
AMRAP in 12 minutes:
3 Handstand Pushups (M: abmat + 45lbs plates, W: abmat + 25lb plates)
6 Pullups
9 KB Swings (55)(35)
R+
AMRAP in 12 minutes:
3 Handstand Pushups (M: abmat + 2 x 45lbs plates, W: abmat + 45lb plates)
6 Chest to Bar Pullups
9 KB Swings (70)(45)

20.9.16

Power: Power Clean
7 min EMOTM: 4 Power Clean

A: 165/108
I: 145/98
R: 125/83
For Time (with a partner):

80 Double Unders (each)
80 Calorie Row
80 Wall Ball
80 Hang Power Snatch (115/73)
80 Thruster (115/73)
800m Run (Together)

20-9-16

Strength/Skill

5 sets with a group x 30 secs at each station:
Farmer’s Carry @ bodyweight
Hollow Rock
Plank
WOD

3 minutes @ each station for total rep score:
Wall Balls
Row Calories
Hurdle Jump Overs (24)(18)
Hang Power Clean (95)(63)

19/9/16

Strength/Skill

Deadlift
70% x 3 x 10 sets (deload)
WOD

AMRAP in 10 minutes:
6 DB Snatch (3 each arm)
6 Ring Dips
8 DB Snatch (4 each arm)
8 Ring Dips
10 DB Snatch (5 each arm)
10 Ring Dips
12 DB Snatch (6 each arm)
12 Ring Dips
…continue sequence
Score total reps
Rx: 50/35
R+: 55+/40+

16.9.16

Strength/Skill

2-position Clean + Front Squat (above the knee, floor)
75% x 4 sets
WOD

For time:
30 Power Cleans
60 Double-Unders
20 Power Cleans
40 Double-Unders
10 Power Cleans
20 Double-Unders
Rx: 115/73
R+: 135/93
CROSSFITNESS @ 8am
Strength
4 Rounds
8 KB Suitcase Lifts
40 yd Farmers Carry
30 sec Plank Hold

Conditioning
A) Death by Sprints
Minute 1 – 20 yds
Minute 2 – 40 yds
Minute 3 – 60 yds … continue until you don’t finish within the minute time frame
B) Core Circuit – Hanging Knee Raises, Pallof Press, Bird Dogs, Back Ext