Max Clean
100 Double Unders
25 Wall Balls #30
75 Double Unders
25 Wall Balls #30
50 Double Unders
25 Wall Balls #30
CrossFit NOLA 504 |
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Max Snatch
Max Clean 100 Double Unders 25 Wall Balls #30 75 Double Unders 25 Wall Balls #30 50 Double Unders 25 Wall Balls #30
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7 inverted ring lowers
15 ring pushups This is untimed. It was the crossfit.com WOD if you would like a more detailed description. 4 rounds for time 12 kb snatch (6/arm) 2 pood 48 double unders EMOTM Cl+cl+Push press 75-80% Clean Pulls 95% of Cl AM
EMOM 20:00 Evens 7 CTB pullups Odds 7 30" box jumps 3x500m row 1:30 rest 3-5 secs faster than best 2k PM 2 reps every :45 x 12 Squat snatch @ #165 (24 total reps) build to a 3 RM back squat -20% (1-2-3) x 3 EMOTM Snatch Grip Press 4-4-4-4 Both WODs will be done in two groups with built in rest and judging.
WOD 1 5 Min AMRAP 1 squat clean 1 jerk 165/105 WOD 2 Either 30 Muscle Ups for time or 50 CTB Pullups 50 Burpees Friday- AM
12:00 AMRAP 10 Muscle Ups 100 Push Press #75 1000m Row Friday-PM Snatch Every 1:15 x 12 Clean and Jerk every 1:30 x 8 Max for the Day High Bar Back Squat Saturday 5 Rounds w/ 3:00 Rest 7 Bar Muscle Ups 14 Pistols 21 30# wall balls Monday AM EMOTM Evens 3 Wall Climbs Odds 8 Toes to Bar 3 x 400m run w/ 1 EMOtM 20:00
Evens 4 unbroken muscle ups Odds 4 40" Box Jump Clean and Jerk Clusters Clean Pulls Front Squat 2 rm then drop sets This Saturday we will change to an 8AM class. This is a temporary time change and we will return to our normal schedule next week.
10:00 Goat Choice Double Unders Muscle Ups CTB Pullups 20:00 AMRAP 5 Power Cleans 145/100 10 Toes to Bar 15 Wall ball shots 20/10" for men 14/9 http://www.youtube.com/watch?feature=player_embedded&v=zE0DaqWDErw EMOtM 20:00
5 strict HSPU 7 Toes to Bar Snatch Every :45 x 1x 16 Snatch High Pulls Back Squat 3 RM + drop sets Nice job everybody on the WOD today. As we approach the 2013 CrossFit Open, we will work to build aerobic capacity, muscular endurance, power endurance, and basically pain tolerance. You can continue your strength and Oly technique work at the Powerlifting and Weightlifting classes. Take a look at the past year's Open and identify the movements that you see that give you trouble. Also check crossfit.com, if a movement appears frequently on the main page there is a chance you'll see it in the open i.e. double unders, ctb pullups, wall balls, muscle ups.
Today's Wod 10:00 EMOtM 3 ring muscle ups evens 3 bar muscle ups odds 7:00 AMRAP 15 30#wall balls 15 GHD situps Rest 10:00 50 Ring Dips for time (kipping allowe EMOTM 10:00 4-7 CTB Pull up ( Use a band if you need one to get 4 per minute
15:00 9 Dead Lifts 12 Hand Release Pushups 15 Box jumps http://www.youtube.com/watch?v=Hiluk9nhGXs&noredirect=1 That is the standards video from 2011 take a look at it before class. |
Authors: Brandon Ecker
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