Crossfit 852

WOPD 082217

Fitness
For time,
100 Burpees to 6″ Target
750/600m Row
50 Box Jumps Overs (24/20″)
25 Thrusters (115/75)

Performance
For time,
100 Burpees to 6″ Target
750/600m Ski Erg
50 Box Jumps Overs (24/20″)
25 Thrusters (115/75)


Coach
AM – Edmund
PM – Angus + Daniel

WOD 082117

A. Find 3RM Deadlift

Fitness
B: 12 min AMRAP, ascending ladder
3-6-9-12 etc
Toes To Bar
Push Ups
Power Cleans (95/65)

Performance
B: 12 min AMRAP, ascending ladder
3-6-9-12 etc
Toes To Bar
Push Ups
Power Cleans (115/75)


Coach
AM – Angus
PM – Daniel + Sophie

WOD 082017

Fitness
A: 30 Lengths of Farmers Carry
*Choose Your Own DB/KB Weight
*Rest As Needed

B: rounds for time,
10 Hang Power Snatch (95/65)
20 Wall Balls (20/14)


Performance
A: 30 Lengths of Farmers Carry
*Choose Your Own DB/KB Weight
*Rest As Needed

B: 5 rounds for time,
10 Hang Power Snatch (95/65)
20 Unbroken Wall Balls (20/14)


Coach
Daniel + Angus

WOD 081917

Fitness
A1: 4x 4 reps
Strict Press, fixed at 85% 1RM

A2: Max effort set Strict Press @ 70% (6-10 reps)

B: In 12 min,
Max reps shoulder taps
10 Double KB Front racked lunges @ 2×20/12kg
5/3 Strict Pull Ups


Performance
A1: 4x 4 reps
Strict Press, fixed at 85% 1RM

A2: Max effort set Strict Press @ 70% (6-10 reps)

B: In 12 min,
Max distance Handstand walk
10 DB Front racked lunges @ 2×50/35#
5/3 Strict Pull Ups


Coach
Edmund + Sophie

WOD 081817

A: 5x 1 rep
(Squat) Clean @ 90% 1RM

B: 4x 2 rep
Clean Pulls @ 110% Clean

C: 5 sets of
3/arm Turkish Get-ups, as heavy as possible


Coach
AM – Daniel
PM – Sophie + Edmund

WOD 081717

Fitness
A: 3-3-3-3-3-3 of,
Handstand Push Ups
*Try to work on challenging range of motion / deficit

B. 3 sets of 3 min on/ 3 min off
400/300m Row
Max Burpee Box Jump Overs in Remaining Time
*Split into two groups, group 1 works while group 2 rest
**2nd group can sit on the rower to get ready once the person is off the rower

Performance
A: 3-3-3-3-3-3 of,
Handstand Push Ups
*Try to work on challenging range of motion / deficit

B. 3 sets of 3 min on/ 3 min off
0.8/0.6 miles AD
Max Burpee Box Jump Overs in Remaining Time
*Split into two groups, group 1 works while group 2 rest
**2nd group can sit on the rower to get ready once the person is off the rower


Coach
AM – Daniel + Sophie
PM – Edmund + Angus

WOD 081617

Fitness
A: 15 min to find Heavy Single Squat Snatch

B: For time,
21-15-9
Chest-to-Bars Pullups
9-7-5
Squat Snatch @ 95/65#
*15 min cap


Performance
A: 15 min to find Heavy Single Squat Snatch

B: “Amanda”
For time,
9-7-5 of,
Muscle Up
Squat Snatch @ 135/95#
*15 min cap


Coach
AM – Edmund + Sophie
PM – Angus

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