SKILL WORK:
Hang Squat Cleans
Hang Snatches
STRENGTH :
2 minutes of max HRPU
REST 2 MINUTES
2 minutes of max Sit-Ups
**Post your Score**
WOD:
10 minute AMRAP of;
5 Hang Squat Cleans (95/65)
8 Toes 2 Bar
REST 3 MINUTES
10 minute AMRAP of;
5 Hang Snatches (95/65)
8 Burpees
**Score is total rounds and reps of both AMRAPs combined. ** For example 8 rounds plus 3 reps in the first AMRAP and 7 rounds plus 4 reps in the second AMRAP will give you a total score of 15 plus 7.
SKILL WORK:
Back Squat
Push Jerk
STRENGTH:
Back Squats
7 x 5 Build up to a heavy set of 5
WOD:
17 minute AMRAP of;
6 Push Jerks ( 135/95 )
8 Chest 2 Bar Pull Ups
10 Box Jumps (20/14)
Run 200 m after every 3rd round
WOD:
10 minute AMRAP of:
5 Power Cleans (115/80 )
8 Ring Dips
REST 3 MINUTES
10 minute AMRAP of:
5 SDHP ( 115/80 )
10 Plated Lunges (45/25 )
Warm Up:
Coaches Choice
WOD:
Partner WOD
“Jared“
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups
Each Partner Must Run 800, Reps split evenly
U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.
Crossfit.com August 9, 2012
SKILL WORK:
Power Snatch
WOD:
2 Rounds of:
50 Power Snatches ( 75/55 )
50 Sit Ups
Run 400
SKILL WORK:
Bench Press
Thruster
Strength:
Bench Press
5 x 5
WOD:
16 Minute AMRAP of:
3 Thrusters ( 115/80 )
with Ascending Reps (3,6,9,12 etc.. ) of
Wall Balls
Toes 2 Bar
For example; 3 thrusters, 3 WBs, 3 T2B, 3 thrusters, 6WBs, 6 T2B, etc…
Your score is round of wall balls completed plus reps
SKILL WORK:
Deadlifts
Strict Press
STRENGTH:
Strict Press / Weighted Sit-Ups
6 x 3 Strict Press, Build up to a heavy set of 3
After every set, 15 Weighted Sit-Ups ( 45/25 )
WOD:
15 Munute AMRAP of:
5 Deadlifts ( 155/105 )
10 KB Swings ( 53/35 )
15 Air Squats
SKILL WORK:
Front Squats
Front Squats
Hang Cleans
STRENGTH:
10 Minute EMOM of:
Minute 1- 5 Front Squats
Minute 2- 30 Double Unders
WOD:
27*21*15*9*
Hang Cleans (115/80)
Lateral Burpees over Barbell
Pull-Ups
*200 meter run after each round
SKILL WORK:
DB/KB Snatch
Push Press
Front Rack Lunges
WOD:
12 Min AMRAP of:
100 m Run
8 Box Jumps ( 24/20 )
12 DB/KB Snatches (53/35 ) alternating arms
Rest 4 Minutes
12 Min AMRAP of:
2 Rope Climbs ( mod: 8 Ring Rows )
8 Push Press ( 115/80 )
12 Front Rack Lunges ( 115/80 )
SKILL WORK:
OH Squats
WOD :
Run 400 m,
Then, 8 rounds of:
6 OH Squats ( 95/65 )
7 Box Jump Overs (24/20 )
8 HRPU
then,
Run 400
