Crossfit 852

WOD 042817

A: Every 90 sec for 6 sets,
build to heavy set of,
Squat Snatch + Hang Squat Snatch

B: EMOM 12 min,
1st – 5 Snatch Grip Deadlift (keep butt low, stay vertical)
2nd – 5 TNG Power Snatch

C: 6 min AMRAP,
Squat Clean + Power Clean + Push Press + Split Jerk
*BB @ 95/65# (115/75#)


Coach
AM – Daniel
PM – Sophie + Edmund

WOD 042717

Fitness
A: EMOM 10 min,
7 KB Swings @ 24/16kg
5 Box Jumps @ 24″/20″

B: 5 sets of,
500m Row
*rest no more then 2 min between sets
*goal is to have consistent time every set


Performance
A: EMOM 10 min,
7 KB Swings @ 32/24kg
5 Box Jumps @ 30″/24″

B: 5 sets of,
500m Row
*rest no more then 2 min between sets
*goal is to have consistent time every set


Coach
AM – Sophie + Daniel
PM – Edmund + Angus

WOD 042617

@ 0:00 – 10:00
10 min AMRAP,
4 Ring/Bar Muscle Up
27 Wallball @ 20/14#

-rest 2 min-

@ 12:00 – 30:00
18 min AMRAP,
1 Squat Clean
9 Push Press
8 Front Squat
7 Deadlifts
*BB @ 115/75# (135/95#)


Coach
AM – Edmund + Sophie
PM – Angus

WOD 042517

Fitness
A: @ 0:00 – 4:00
EMOM 4 min,
5 Front Squat @ 50-60% 1RM
*warm up sets

-then-

@ 4:00 – 10:00
In 6 min, build to heavy sets of
2 Front Squat
*heavy double or 2RM

B: For time,
J.T
21-15-9
Ring Dips
Pushups
Handstand Pushup


Performance
A: @ 0:00 – 4:00
EMOM 4 min,
5 Front Squat @ 50-60% 1RM
*warm up sets

-then-

@ 4:00 – 10:00
In 6 min, build to heavy sets of
2 Front Squat
*heavy double or 2RM

B: For time,
J.T
21-15-9
Ring Dips
Pushups
Handstand Pushup


Coach
AM – Edmund
PM – Angus + Daniel

WOD 042417

Fitness
A: @ 0:00 – 4:00
EMOM 4 min,
5 Push Jerk @ 50-60% 1RM
*warmup sets

-then-

@ 4:00 – 10:00
In 6 min, build to heavy sets of,
3 Push Jerk
*heavy 3s or 3RM

B: 3 rounds for time,
15 DB Snatch /arm
20 DB Goblet Lunges
5 Wallwalks
*DB @ 45/35#


Performance
A: @ 0:00 – 4:00
EMOM 4 min,
5 Push Jerk @ 50-60% 1RM
*warmup sets

-then-

@ 4:00 – 10:00
In 6 min, build to heavy sets of,
3 Push Jerk
*heavy 3s or 3RM

B: 3 rounds for time,
15 DB Snatch /arm
20 DB Goblet Lunges
5 Wallwalks
*DB @ 55/45#


Coach
AM – Angus
PM – Sophie + Danie

WOD 042317

A: EMOM 12 min,
1st – 16 Russian Twist @ 24/16kg
2nd – 45 sec Hanging L-Sit Hold
3rd – 45 sec FLR Hold

B: 15 min AMRAP,
5x 1 Hang Power Snatch + 2 Overhead Squat @ 95/65# (115/75#)
10 Handstand Pushup
15 Situps


Coach
Angus + Edmund

WOD 042217

A: For reps,
3 min Pullups
-1 min rest-
3 min Pushups
-1 min res-
3 min Double Unders

B: 5 rounds for time,
15 Burpee Wallball @ 20/14#
12 Deadlift
9 Hang Power Clean
*BB @ 115/75# (135/95#)


Coach
Edmund + Sophie
OnRamp – Sophie

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