Thursday 041714 WOD

chipper

Thursday 041714

No strength today…

Lightweight Chipper

10 squat snatch (95/65, 75/45)

20 box jumps

30 pull ups

40 kb swings

50 du

40 kb swings

30 pull ups

20 box jumps

10 squat snatch (same as above)

 

 

 

 

Wednesday 041614 WOD

Strength:

(and chances are this number went up after your CrossFit total)

Deadlifts 3 x 5 at 65%, 2 x 4 at 75%, 3 at 80%

3 RFT

9 Thrusters (95/65)

11 Burpees (regular, not over the bar)

Then immediately into:

2 RFT

Run 400 m, 21 sit ups, 15 push ups

Tuesday 041514 WOD

AMRAP012114

 

Strength:

Pause (2 seconds at the bottom) Front Squats 5 x 5 at 60-65%

WOD:

4 min. AMRAP

Power Cleans (165/115, 135/95) x 10

Push-ups x 15

Rest 3 minutes

4 min. AMRAP

Wall Balls x 10

KB Swings x 15