12/30/13 WOD


 

FUNCTION

A.  10 x 3 Back Squat @ 75%- rest 60-90 sec.

B.  4 sets of:

10 KB Walking Lunges (2 kb’s)- 53/35

90 sec. ME Cal Row

-rest 2 min b/t sets

C.  3 Rounds for time of:

10 Burpees

25 Sit-ups

 

DRIVE

A.  15 min to build to a heavy Snatch + Hang Snatch + OHS

B1.  3 x 3 Snatch High Pulls @100-110%- rest 60 sec.

B2.  3 x 10 GH Raises- rest 60 sec.

C.  For Total Reps:

EMOM for 10 min (beginning at 0:00)

10 Burpees

-After completing 10 Burpees, with remaining minute complete ME Double Unders

*Score number of Double Unders

 

STRENGTH

Alactic Power- Parisi Speed School 6am and 5:30pm (for all crossfitters, just not those on the strength program)

Maximal Strength

A.  9 x 3 Power Clean @ 70%- rest exactly 45 sec.

B.  2 x 10 Back Squat @ 67.5% then 1 set of 67.5% x AMAP; rest 2-3 min b/t sets

C.  Military Press- 60/70/80 x 3- rest 2 min

D1.  3 x 8-10 DB Bentover Row- heaviest possible; rest 60 sec.

D2.  3 x 8-10 RDL’s- heavy; rest 60 sec.

Midline

A1.  2 x 10 KB St. Leg Sit-ups; rest 60 sec.

A2.  2 x 10 Tempo Strict T2B (3 count up, no pause, 3 count down); rest 60 sec.

 

New Years schedule

Monday- regular schedule

Tuesday- morning classes only 5,6,7,9,10am.

Wednesday- closed

Thursday- regular schedule

Posted on: December 29, 2013admin

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