Specialty WOD

Earning A Muscle Up

April 5, 2017

Wednesday

Gymnastics

 Skills:
Ring Muscle Ups
Butterfly Pull-Ups & C2B
HSPU
Practice:
AMRAP 6 mins:
2 ring muscle ups
4 HSPU
6 pull-ups

Today’s Link – Earning A Muscle Up


Get Out of the Clean Faster

April 4, 2017

Tuesday

Barbell Club

A.Hang Clean 3×3@75%


B. Power Clean + 2 Power Jerks X 5 sets


C. EMOM 3 mins:
1 Clean & Jerk@80%
Every 90 seconds for 3 sets:
1 Clean & Jerk@85%
Every 2 mins for 3 sets:
1 Clean & Jerk@90%


D. Clean Pull 5×1@115% 

Endurance

A. 1,000 meter row time trial
*Rest 5 minutes*


B. 6 sets:
90 sec. row @1K pace
*Rest 1 minute*
 

Today’s Link – Get Out of the Clean Faster


Sunday Funday

April 2, 2017

Sunday

For Time:
2400m run (3 laps)
120 air squats
60 cal AB or Row


Singlet Saturday

April 1, 2017

Saturday

Structure

A. 15 Mins AMRAP:
A1. Heavy Sled Drags, 100ft.
A2. Max Effort Sled Sprints, 100ft.
*rest as needed*


B. Complete in teams of 3:
100 Cal AB
100 Slam Ball
1000m SB Carry
*All people work at same time, but must switch movements every min until reps are completed*

Barbell Club

SINGLET SATURDAY
Snatch, 1RM *3 attempts
Clean & Jerk, 1RM *3 attempts

Today’s Link – Julien Pineau: Strength, Muscular Imbalance & Intensity in CrossFit


Open to New Sports

March 30, 2017

Thursday

Barbell Club

A. BN Split Jerk, heavy single


B. Hang Power Snatch, heavy single


C. OHS, heavy single 

Endurance

A. 5K AB for time
*10 min cap*


*Rest 5 min*


B. 6 x :15 AB sprints
*Rest :45
*

Today’s Link – Open to New Sports


Advanced Drills to Up Your Double-Unders

March 29, 2017

Wednesday

Skills:
T2B
Double Unders
Pistols

Practice:
Ascending Ladder 6 mins:
2 alt pistols
2 T2B
26Double-unders

*increase reps by 2 every round*

Today’s Link – Advanced Drills to Up Your DOuble-Unders


How to Fix Powering More Than You Squat

March 27, 2017

Tuesday

Barbell Club

A. Clean, heavy single


B. Split Jerk, heavy single


C. Front Squat, heavy single 

Endurance

A. 2K row for time
*10 min cap*


*Rest 5 min*


B. 4 x 1 min row @2K pace
*Rest 1 min*

 

Today’s Link – How to Fix Powering More Than You Squat


Increase Power And Get Lean On The Airbike

March 26, 2017

Sunday

Endurance

A. 4x500m row
*rest 2:30*


B. 4×1.5km AB
*rest 2:30*

Today’s Link – Increase Power and Get Lean On the Airbike


Saturdays Are For Structure, Squad WOD & Snatches

March 25, 2017

Saturday

Structure

A. Strength/Skill:
SB Clean 5×5 SB Strict Press 5×3 SB Push Press 5×5

B. Conditioning:
SB Double “Grace” (Partners) 60 Sandbag Clean & Press

Cash Out:

2x 400m Sandbag Carry
*split with partner*

Barbell Club

 A. Power Snatch, heavy single

B. Hang Snatch, heavy single

C. Snatch Balance, heavy single


Everything You Need to Know to Do a Perfect Pistol

March 22, 2017

Wednesday

Gymnastics

 Skills:
T2B
Double-Unders
Pistols
Practice:
For Time:
30 T2B
50 alt pistol
100 double-unders

Today’s Link – Everything You Need to Know to Do A Perfect Pistol


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