Crossfit 852

WOD 032817

Fitness
A: EMOM 10 min,
1st – 6 Overhead Squat @ 95/65#
2nd – 8 Toes-to-Bar

B: 15 min AMRAP,
11 Box Jumps
7 Squat Clean & Jerk @ 115/95#


Performance
A: EMOM 10 min,
1st – 6 Overhead Squat @ 115/75#
2nd – 8 Toes-to-Bar

B: 15 min AMRAP,
11 Box Jumps
7 Squat Clean & Jerk @ 135/115#


Coach
AM – Edmund
PM – Angus + Daniel

WOD 032717

Fitness
A: Every 90 sec for 6 sets
5 TNG Deadlifts
*build to a heavy 5s

B: For time,
50 KB Sumo Dealift Highpull
40 Alt KB Snatch
30 HSPU
20 Pullups
10 Turkish-Get-Up
*KB @ 24/16kg


Performance
A: Every 90 sec for 6 sets
5 TNG Deadlifts
*build to a heavy 5s

B: For time,
50 KB Sumo Dealift Highpull
40 Alt KB Snatch
30 HSPU
20 Pullups
10 Turkish-Get-Up
*KB @ @ 28/20kg


Coach
AM – Angus
PM – Sophie + Daniel

WOD 032617

A: EMOM 10 min,
1st – 6-8 Strict Pullup
2nd – 12 Alternating DB Snatch @ 45/35#

B: For time,
21-15-9
Overhead Squats @ 95/65# (115/75#)
Ring Dips
50 Double Unders


Coach
Daniel + Angus
OnRamp – Angus

WOD 032517

A: EMOM 10 min,
1st – 10 Single Arm KB Clean & Jerk @ 24/16kg (28/20kg)
2nd – 30 sec Ring Support

B: For time,
30 Complexes of,
1 Power Clean
1 Squat Clean
1 Split Jerk
1 BTN Split erk
*BB @ 95/65# (115/75#)
*5 TTB after every 3 complexes completed


Coach
Edmund + Sophie

WOD 032417

A: EMOM 8 min,
3 Seg. Clean Grip Highpull
*1″ off ground > knee> mid thigh> highpull
*1 sec pause at each point
*HOOKGRIP!

B: Every 90 sec for 6 sets,
2 Hang Power Clean + 2 Hang Squat Clean

-rest 5 min-

5 min AMRAP,
10 single Arm DB Push Press/arm @ 45/35#
10 Pullups
10 DB Goblet Squats @ 45/35#


Coach
AM – Daniel
PM – Sophie + Edmund

WOD 032317

Fitness
A: Every 90 sec for 5 progressive sets,
3 Shoulder Press
*build to heavy 3s

-rest 2 min-

1 set of,
Max reps Push Press
*loads build from Shoulder Press

B: 3 rounds for time,
12 Box Jumps @ 24/20″
15 Squat Snatch @ 95/65#
18 Toes-to-Bar


Performance
A: Every 90 sec for 5 progressive sets,
3 Shoulder Press
*build to heavy 3s

-rest 2 min-

1 set of,
Max reps Push Press
*loads build from Shoulder Press

B: 3 rounds for time,
12 Box Jumps @ 30/24″
15 Squat Snatch @ 115/75#
18 Toes-to-Bar


Coach
AM – Sophie + Daniel
PM – Edmund + Angus

WOD 032217

@ 0:00 – 8:00
8 min AMRAP,
HSPU

-rest 4 min-

@ 12:00 – 27:00
15 min AMRAP,
8 Power Clean
10 Thrusters
*BB @ 95/65# (115/75#)


Coach
AM – Edmund + Sophie
PM – Angus

Facebook Auto Publish Powered By : XYZScripts.com