WOD 12/23

Dynamic Effort Lower Body

Box Squat 10×2 at 70% 1RM
Dynamic Effort Band Conventional Deadlift 7×1 at 50% 1RM

Then:

3 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders

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Banded Good Mornings 100

WOD 12/20

Max Effort Upper Bodydimitry klokov and andrea ager

Seated Shoulder Press : 1 Rep Max

Bench Press 3×10

Then:

20 Front Squats, 205/145 lbs
30 Box Jumps, 30/24 in
40 Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs

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Triceps press 4×15

Тренировка дня 12/18

Максимальных усилий Нижняя часть тела

Становая тяга: 1 ПМ

Тогда:

21-15-9-6 повторений, на время:

Гребной винт, 95/65 фунта
Колени до локтя

Выкуп

Прямо ноги сумо тяга

20-20-20-20

 

WOD 12/17

High Hang Power Snatch 4×4 at 70% 1RM Hang Power Clean & Jerk 4×4 at 70% 1RM Every missed lift in the skill sections owes the trainer 10 burpees after the lifts and before the WOD.  Als0 70% is 70%. Then: Every 1 min for 10 mins do: 5 Squat Cleans, 165/105 lbs 10 Burpees…

WOD 12/14

Snatch Technique Practice Every 1 min for 10 mins: 3 Squat Snatches, 60% 1RM Stay at 60% and work for perfect movement.  A 10 burpee penalty for each missed rep will be assessed after the completion of the 10th set. If you miss strength movements more than a few times a month please read this…

WOD 12/13

Dynamic Effort Upper Bodycfi35equipment

Push Press 10×3 at 70% 1RM

Bench Press (close grip) 10-10-10

Then:

3 rounds for time of:
7 Burpee Pull Ups
7 Handstand Push-ups
7 Push Jerks, 115/75 lbs

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4×20 Triceps Press

WOD 12/12

Power Clean 1 RM max weightcrossfitpiggyback

Clean Pulls 5 x 2

Then:

Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 115/75 lbs
5 Power Cleans, 115/75 lbs
5 Push Press, 115/75 lbs
5 Back Squats, 115/75 lbs

Buyout

Plank Holds 3 x Max Time