Tuesday

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.  

Monday

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

Sunday

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 )

Saturday

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

Hero_JaredVanAaslt_th.jpeg

 

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

Friday

SKILL WORK:

Power Snatch

WOD:

2 Rounds of:

50 Power Snatches ( 75/55 )

50 Sit Ups

Run 400

Thursday

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 

 

WEDNESDAY

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

 

Tuesday

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

Monday

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 )

Sunday

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