WOD 12/19

EMOM 10 Minutes:

1 Power Clean/Front Squat at 90%

3 rounds for time:

Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)s

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…

Details

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…

Details

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

Buyout

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

WOD 12/11

Dynamic Effort Lower Body

Back Squat 8×2 at 75% 1RM

Banded Deadlifts 8×1 at 50% 1Rm

Then:

21-15-9

Thrusters 95/65
Burpees

Buyout

Bent leg GHD 3×10

 

WOD 12/10

Weighted Pull-up 3-3-3-3-3-3-3-3 Bent over rows 4×10 Then: Complete as many rounds as possible in 20 mins of: 20 Kettlebell Swing (Russian)s, 32/24 kg 15 Goblet Squats, 32/24 kg 10 Pullup / Knees to Elbows Complexes (A pullup, immediately followed by the athlete executing knees to elbows, without leaving the bar. The two movements count as…

Details

WOD 12/8

Floor Press 1 rep maxkoontzicegamesdeadlifts

Double Kettlebell Floor Press 4×10

Then

5 Rounds For Time of:

20 Wall Balls, 20/14 lbs
15 Push-ups
5 Deadlifts, 225/155 lbs

Buyout

3×20 Tricep Rollback
100 Tricep Pushdowns

WOD 12/6

Max Effort Lower Body

Band Deadlift : 1 Rep Max

Then:

Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees

Buyout:

Seated Good Morning 3×20