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29 Jun WOD MONDAY 29 JUNE 2015

WodBlog | Admin
CrossfitStrength & Competition

    • Strength:
      Three sets (12 minutes) of:
      30 seconds of Muscle-Ups or Ring Dips
      Rest 30 seconds
      30 seconds of Toes to Bar/ Knees to elbows
      Rest 30 seconds
      30 seconds of L-Sit or L-Sit Progression ( on Boxes or rings)
      Rest 90 seconds

 

  • WOD:
    Every 5 minutes, for 25 minutes (5 sets) for times:
    Run 400 Meters
    25 Push-Ups

 

  • CrossFit Regionals 2015 Events 4 & 5:
    For time:
    Handstand Walk 250 feet / 76 metersTime cap: 3 minutes

    Rest until the clock reaches 5:00, and then…

  • Two sets, each against a 20 second clock, to establish a 1-RM Snatch
    Rest 80 seconds between the two sets
    Rest until fully recovered, and then…
  • WOD: RANDY:
    For time:
    75 Power Snatches (75/55 lbs) (40kg/24kg)
    *Move the barbell 5 feet forward every 25 reps.**Mark off a 42″ width on your bar with tape and keep your hands inside those marks to simulate the short barbells used at Regionals.

 

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26 Jun WOD – Friday 26 June 2015

WodBlog | Admin
CrossfitStrength & Competition

  • Strength:
    Front Squat
    Set 1: 4 reps @ 65%
    Set 2:€“ 3 reps @ 75%
    Set 3:€ 2 reps @ 80%
    Set 4:€“ 3 reps @ 85%
    Set 5:€“ 2 reps @ 90%
    Set 6:€“ 1 rep @ 95%
    Set 7:€“ 2 reps @ as heavy as possible
    Rest 2 minutes between sets.


  • WOD:
    Three rounds for time of:
    30 Wall Ball Shots
    20 Burpees
    10 Box Jump-Overs

 


Warm up: *Program Note We’re going to back off the loading a little bit and allow you to focus on conditioning this next week. We are also going to tackle some of the regionals workouts. This week will have lighter loading, a little more conditioning and bodyweight exercise focus and should be pretty fun.

  • A:
    A.
    Every 2 minutes, for 20 minutes (10 sets):
    Jerk with a Pause x 1 rep
    (dip and pause for one full second, then jerk – then hold for 2 seconds in the receiving position before recovering your feet)
    Work with a load that allows you to maintain perfect mechanics for all ten sets.
  • Tommy V:
    For time:
    21 Thrusters (55//35kg)
    12 Rope Climbs (15?)
    15 Thrusters
    9 Rope Climbs
    9 Thrusters
    6 Rope Climbs
    Should go without saying, but please be sure to clear the rope out from under your feet. An ankle injury is no€™t worth the few seconds you’€™ll cut off your time by coming down recklessly.
  • C:
    Three sets of:
    Glute-Ham Raises x 8 reps @ 3011 (use Med ball for this)
    Rest as needed
    Reverse Snow Angels x 15-20 reps
    Rest as needed

 

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