“Power Clean Party”
(credit to rob orlando for this one)
EMOM complete 1 power clean
Men — Start at 60 kg pounds and increase by 5kg per minute until you hit 100. Once you hit 100 kg increase by 2.5 kg per minute until you fail a rep.
Women — Start at 30 kg and increase by 5 kg per minute until you hit 70kg. Once you hit 70 kg increase by 2.5 kg per minute until you fail a rep.
Men — if your 1RM is less than 100 pounds then start at 60 kg and increase by 2.5 kg pounds per minute until you miss a rep.
Women — if your 1RM is less than 70 kg then start at 30 kg and increase by 2.5 kg per minute until you miss a rep.
WOD 7/2/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength (15 min)
complete missed lift from previous week
1-6: 3×5 (add 2.5)
6+: 1x5x75%
1x3x85%
1xMAXx95% *
5x10x50%
if none missed perform 3xmax weighted plank.
and 3xmax per side- side planks
then
Conditioning:
For time:
15 OHS 40/25
15 BMU
15 KB snatch 24/16
50 DU
Intermediate CrossFit
Come 20-30 min earlier to complete strength.
15 min Clean&Jerk practice then…
“Gwen”
15-12-9 reps of
Touch-n-go Clean&jerk
Post your scores to the Whiteboard.
WOD 6/2/15
/in WOD /by cftaAtarim
Skills 1100 – Deadlifts
Strength (25min)
Deadlift
0-1 month training experience:
practice sets of 5 with weight from elements
1-6:
5×5 add 2.5 kg from last week
6+
1 Warmup set
1x5x75%
1x3x85%
1xMAXx95%
5x10x50%
then
Metcon:
12 min AMRAP
10 pullup
15 situps
20 DU
Intermediate WOD
Strength same as regular class
then
Metcon
10 min AMRAP
10 KB deadlifts 24/16 kg
10 Weighted lunges 24/16 kg
10 pull ups
Post your results to the Whiteboard.
WOD 5/2/15
/in WOD /by cftaAtarim
Technique:
Power clean
then
Metcon:
“Power Clean Party”
(credit to rob orlando for this one)
EMOM complete 1 power clean
Men — Start at 60 kg pounds and increase by 5kg per minute until you hit 100. Once you hit 100 kg increase by 2.5 kg per minute until you fail a rep.
Women — Start at 30 kg and increase by 5 kg per minute until you hit 70kg. Once you hit 70 kg increase by 2.5 kg per minute until you fail a rep.
Men — if your 1RM is less than 100 pounds then start at 60 kg and increase by 2.5 kg pounds per minute until you miss a rep.
Women — if your 1RM is less than 70 kg then start at 30 kg and increase by 2.5 kg per minute until you miss a rep.
Post your results to the Whiteboard.