111014

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Build to tough 2 rep Snatch & Clean and Jerk

18 min Amrap

15 wall balls

10 pull ups

400m run

10 power snatch 75/55#

10 burpees

 

your score is total burpees

110814

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3 rounds

8 strict press

Rest 90sec

8 pendley row

Rest 90sec

Build up in weight each round

Emom 25

1st min 2 tng squat snatches + 2 OHS @ 70%

2nd min 5 tng clusters @ the above snatch weight

3rd min 10sec sprint on the rower

 

Wod

1k row

300 dbl unders

110814

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Team WOD

 

Work in teams of 4

15 min to find a 3RM Bench press

 

Same Team

Hero WOD

Cumulative Reps**

One person working at a time:

 

COE (c/o CrossFit.com)

10 RFT

10 Thrusters (95)

10 Ring Push-ups

 

**A deadlift bar must be off the ground for reps to count (225) Multiple

athletes can hold it.

 

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover. – CrossFit.com

 

 

110714

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Handstand  training 15min (hsw, freestanding etc)

Snatch deadlift (pause 1 sec below

knee)

3×3, 2×2 heavy use straps!

Clean pull (pause 1 sec below knee)

3×3, 2×2 heavy use straps >1rm

WOD:

3 Sets of 9min amrap

10 burpees (no push up)

15 air squats

400m run

20 kb snatches (10/arm) 53/35#

L sit 20sec

500m row

REST 2 MIN

110714

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Emom 15min

1st min: 2 squat snatches + 2 OHS @ 70%

2nd min: 3-5 clusters with the snatch weight

3rd min: 10sec all out row

 

Wod:

3/ 7min amraps with 1 min rest between amraps

10 burpees (no push up)

15 air squats

400m run

20 kb snatches 53/35# (10/arm)

10 ab mat sit ups

110614

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Front Squat

2×4, 2×3 Building

Strength WOD:

4 Rounds

3-5 Close grip Bench Press AHAP

rest 10sec

5 Pendlay Row AHAP

rest 10sec

ME unbroken Muscle ups

rest 2min

6-8 hspu make these difficult (either deficit or strict or strict deficit)

rest 30sec

Strength Endurance

5min Amrap of Back Squats @ 55%

 2-4-6 unbroken Back Squat Ladders. 2 unbroken, then 4, then 6, then back to 2…

 

Last Lurong!

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Snatch Deadlift 3×3 and 2×2

Clean Pull 3×3 and 2×2

11 Minute AMRAP:

Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:

  • Wall Balls
  • Box Jumps
  • Deadlifts

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

spaceplay / pause

qunload | stop

ffullscreen

shift + ←→slower / faster

↑↓volume

mmute

←→seek

 . seek to previous

12… 6 seek to 10%, 20% … 60%

The Rep Sequence

Round 1
3 Wall Balls
3 Box Jumps
3 Deadlifts
Round 2
6 Wall Balls
6 Box Jumps
6 Deadlifts
Round 3
9 Wall Balls
9 Box Jumps
9 Deadlifts
Round 4
12 Wall Balls
12 Box Jumps
12 Deadlifts
Round 5
15 Wall Balls
15 Box Jumps
15 Deadlifts
Round 6 +
Add 3 Reps each round
Continue with 18, 21, 24, 27, 30…. until time expires

Movement Details – Men

Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs
Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs
Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Movement Details – Women

Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs
Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs
Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

 

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Front Squat 2×4, 2×3 building up in weight

Bench Press 5×5

WOD:

4 rounds for time

5 pendlay row AHAP

ME Pull ups in 30 sec

10 hspu

rest 3 min

5 min AMRAP

Back Squat @ 55%

110414/Lurong retest

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DEADLIFT

3X3, 2X2

9 Min AMRAP:

Complete as many reps of possible in the time limit of the following movements:

  • Ground to Overhead (G2OH)
  • Bar Facing Burpees

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

spaceplay / pause

qunload | stop

ffullscreen

shift + ←→slower / faster

↑↓volume

mmute

←→seek

 . seek to previous

12… 6 seek to 10%, 20% … 60%

Movement Details – Men

Level III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs
Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement Details – Women

Level III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs
Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs
Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

 

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10 MIN HANDSTAND PRACTICE ,HSPU, HSW FREESTANDING ETC.

DEADLIFT

3X3, 2X2

TGU

3X5 (HEAVY)

 

WOD

3 ROUNDS

3MIN ME RUN FOR DISTANCE

3MIN ME SLED DRAG 45/25# ON SLED

1MIN BURPEES

1MIN BEAR CRAWL