Crossfit 852

WOD 062717

Fitness
A: EMOM 20 min
1 Squat Clean
*starting @ 45/35
*+ 5-10lbs per min
*if two attempts fails, go back to previous successful lift for the remaining emom

B: “Mini Elizabeth”
15-12-9
Squat Cleans @ 135/95
Ring Dips


Performance
B: “Elizabeth”
21-15-9
Squat Cleans @ 135/95
Ring Dips
*Scale the reps for ring dips if needed
*15 min Cap


Coach
AM – Edmund
PM – Angus + Daniel

WOD 062617

Fitness
A: 5-3-5-2-5-1 of
Push Jerks

5 reps fixed @ 65%-70%
3 reps @ 75%
2 reps @ 85%
1 rep > 95%

B: AMRAP 7 min
7 Goblet Squats
7 L-arm DB Shoulder-to-Overhead
7 Goblet Squats
7 R-arm DB Shoulder-to-Overhead
*DB @ 45/35#
**3 Burpees immediately each time when DB is on ground


Performance
A: 5-3-5-2-5-1 of
Push Jerks

5 reps fixed @ 65%-70%
3 reps @ 75%
2 reps @ 85%
1 rep > 95%

B: AMRAP 7 min
7 Goblet Squats
7 L-arm DB Shoulder-to-Overhead
7 Goblet Squats
7 R-arm DB Shoulder-to-Overhead
*DB @ 55/40#
**3 Burpees immediately each time when DB is on ground


Coach
AM – Angus
PM – Sophie + Daniel

WOD 062517

Fitness
A1: 5-5-5-5 progressive sets of
Paused Back Squat, tempo @ 22X1

A2: 1 set of 20 Back Squats @ 50-60% 1RM
*Cap: 16-18 min

B. In 16 min,
7 Toes To Bar
14 DB Snatch @45/35 (7/Arm)
Max Wall Sit
*come down = back to Toes To Bar and DB, and repeat


Performance
A1: 5-5-5-5 progressive sets of
Paused Back Squat, tempo @ 22X1

A2: 1 set of 20 Back Squats @ 50-60% 1RM
*Cap: 16-18 min

B: In 16 min,
7 Toes To Bar
14 DB Snatch @ 55/40 (7/Arm)
Max Wall Sits @ 45/25 Plates on thighs


Coach
Daniel + Angus

WOD 062417

Fitness
A: 10 to 15 mins for Handstand Kick Up/ Push Up Practice

B: EMOM 20 min
1st: 45-sec Row for Calories
2nd: 45-sec KB Swing @ 24/16kg
3rd: 45-sec Double Unders
4th: 45-sec Push Press @ 75/55#

Performance
A: 10 to 15 mins for Handstand Kick Up/ Push Up Practice

B: EMOM 20 min
1st: 45-sec Row for Calories
2nd: 45-sec KB Swing @ 32/24kg
3rd: 45-sec Double Unders
4th: 45-sec Push Press @ 95/65#

Coach
Sophie + Cindy

WOD 062317

A: Overhead Squat practice

B: 8 progressive sets of,
2 Hang Squat Snatch

C: Every 2 min for 10 min (5 Sets)
5 Speed Front Squats, from rack
*weight progress from 70%
*quickest tempo possible:
tempo @1XXX


Coach
AM – Daniel
PM – Sophie

WOD 062217

Fitness
A: 3-3-3-3-3, Progressive sets of,
Power Cleans
*Drop and Rest Each Rep, 3-5 Seconds Between Reps

B: EMOM 12 min
1st: 3 Hang Power Cleans @ 115/75# + 1 Push Up On Barbell
2nd: 3 Hang Power Cleans+ 2 Push Ups On Barbell
…etc

*every min + 1 push up
*stay at previous successful number if fail
*scale to HRPU


Performance
A: 3-3-3-3-3, Progressive sets of,
Power Cleans
*Drop and Rest Each Rep, 3-5 Seconds Between Reps

B: EMOM 12 min
1st min: 3 Hang Power Cleans @ 135/95# + 4 Push Up
2nd min: 3 Hang Power Cleans+ 5 Push Ups
…etc *every min + 1 rep


Coach
AM – Sophie + Daniel
PM – Angus + Cindy

WOD 062117

Fitness
A: Every 2 min x 5 sets (10min)
10 sec top-of-chin-up hold
3-5 Strict Chin up

B: For time,
40-30-20-10
Thigh Taps (40,30,20,10 Total)
Sit-ups
KB Deadlift Highpull @ 24/16kg


Performance
A: Every 2 min for 5 sets (10 min)
2 rounds of
3 Pull Ups + 2 Chest to Bars + 1 Bar Muscle Up

B: For time, starting every round with 6-meter Handstand Walk
40-30-20-10
Sit Ups
KB Deadlift Highpull @ 24/16kg


Coach
AM – Sophie
PM – Angus

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