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WOD – Friday – 02/27/15

WOD – Friday – 02/27/15

A) Build to a 80-90% Clean & Jerk (Not 1 Rep Max)

 

Rest 7 Minutes (approx)

 

B) CrossFit Games Open 15.1    AMRAP 9:

  • 15 Toes-To-Bar
  • 10 Deadlifts 115/75
  • 5 snatch 115/75

 

On a running clock, immediately transition into 15.1a….

 

C) 15.1a – 6 mins to find 1 rep-max Clean & Jerk

Bootcamp – Friday – 02/27/15

CHIPPER FRIDAY

RUNNING CLOCK!
0:00 –  400m sandbag run

3:00 – 40 burpees

6:30 – 30 pull ups/ring rows

10:00 – 20 Man Makers (40/30)

13:00 – 10 V-Ups

15:00 – 5 Wall Climbs

16:00 – 800m Run

Even if you’re not done with your moments, transition timely to the next movement

Bootcamp – Thursday – 02/26/15

A) 2 rounds NFT:

  • 2 rope descends or 1 climb
  • 25m bear crawl
  • 7 TTB

 

 

B) 3 RFT:

  • 400m Run
  • 21 KBS (53/35)
  • 12 TTB

WOD – Thursday – 02/26/15

WOD – Thursday – 02/26/15
A) 3 Rounds NOT For Time: any order
500m Row
10 Pistols or 10 Hawiian Squats – each leg
10 Ring Rows
10 TTB
 

 

30-20-10
Pull-ups
KB Snatch 53/35 (not alternating)
Box Jumps 24/20 – Game std
Cash out with 800m run

WOD – Wednesday – 02/25/15

WOD – Wednesday – 02/25/15
3 Rounds NOT For Time
10 Scapula push-ups
3 Wallclimbs or 6 Walk-The-Floors
15 Deadlifts 135/95 (practice touch-n-go.)
 
B) Bench Press: 6 x 3 increasing.
Start at 60% of 1RM. Try to finish at 90+ %
 
C) 10-1
Power clean + Push Jerk 135/95
Burpee over bar

Bootcamp – Wednesday – 02/25/15

EMOM 16:

  • even: 8 Burpee Box Jump Overs
  • odd: 6 wall balls (30/20)

 

WOD: (for time)

  • 30 WBS (20/14)
  • 15 HR Push Ups
  • 25 WBS
  • 10 HR Push Ups
  • 20 WBS
  • 5 HR Push Ups

Bootcamp – Tuesday – 02/24/15

AMRAP 20:

  • 400m Sandbag run
  • 8 DB Thrusters (40/30)
  • 12 Box Jumps (24/20)
  • 2 Rope Climbs (sub 4 descends) – can be done anytime during round

WOD – Tuesday – 02/24/15

WOD – Tuesday – 02/24/15

A) EMOM 9:
Min 1: 10 hollow rocks or ghd sit-ups
Min 2: 15 wallballs
Min 3: 15-30 Double Unders – or attempts

 

B) Back Squats
5×5 – build to a heavy set of 5.
Perform 5-8 strict pull-ups or ring rows between sets. *Strict C2B if possible

 

C) AMRAP 14:
14 KB Swings – 53/35
10 Front rack Alt Standing Lunges 95/65
30 Double Unders – (scale to 60 singles)

Bootcamp – Monday – 02/23/15

For Time:

800m Run (Buy-In), then:

12-10-8-6-4-2-4-6-8-10-12:

  • Burpees
  • Air squats

400m Run (cash out)

WOD – Monday – 02/23/15

WOD – Monday – 02/23/15
B) Power Clean: 10 minute cap.
Build to a heavy triple – Touch-n-go
 

C) 10 Rounds For Time: 21 minute Cap

10 Push Press 115/75
10 TTB
10 Box Step-ups 24/20 – show control
       The Open allows for step-ups and is often a more efficnent approach
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