WOD 8/30/2012

Strength

5X2 3-Stop Snatch Pull + Hi-Hang Snatch

Conditioning

As many rounds as possible in 12 mins of:

50 Double Unders
7 Hang Power Snatches 95/65 lbs
7 Snatch Balances 95/65 lbs

WOD 8/10/12

Strength

Squat 1×20
Warm up and choose a weight that’s a maximum effort for 20 reps.

Conditioning

As many rounds as possible in 10 minutes of:

10 Kettlebell Walking Lunges 24/16 kg
10 Kettlebell Snatches 24/16 kg
10 Kettlebell Overhead Squats 24/16 kg

Kettlebell is held overhead for lunges.

WOD 8/8/12

5:30 CrossFit

Donkey Kong
21, 15, 9 reps of:
Burpees
Kettlebell Swings 24/16 kilos
Box Jump – 24″ Boxes

6:30 Xtreme Strength

CrossFit Football Total
After warmup take 3 attempts for maximum weight of the following exercises.  Sum of all four lifts equals CrossFit Football Total.

Power Clean
Squat
Bench Press
Deadlift

 

WOD 8/7/12

Strength

Snatch 5×2
Clean and Jerk 5×2

Conditioning

10 minutes AMRAP

20 Kettlebell Snatch
20 Air Squats
20 Ab Mat Situps

Snatches can be done with either hand as preferred.