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Barbell complex

TUES 02.03.15

By | Partner WOD, WOD | No Comments
Power Snatches for 6pm'ers on a Friday

Power Snatches for 6pm'ers on a Friday

Today's schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Barbell Complex: In 15 minutes work up to a heavy complex of:
1 Snatch
1 Clean & Jerk
1 Thruster

B. Teams of 2. For Time [20 minute time cap]:
40 Burpee Box Jump (20”)
30 Snatches (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Clean and Jerks (m = 120/155, w = 85/105)
40 Burpee Box Jump (20”)
30 Thrusters (m = 120/155, w = 85/105)

All reps team total. One partner working at a time and partners may share reps any way.

Post load for Complex and time for WOD: 185#, 15:20 Rx+.

And coming tomorrow...

A. Rope Climbs: In 10 minutes practice rope climbs.

*Wear long socks or pants to protect your shins when climbing the rope and when sliding down.

B. 12 Minute AMRAP:
10 Strict Handstand Push Ups
2 Legless Rope Climbs
20 Wallballs (20/14)
10 Hang Squat Clean (m =100/135, w = 70/95)
10 Front Rack Lunge Steps (m =100/135, w = 70/95)

Post rounds and reps completed for AMRAP. Ex: 1+41 Rx+.

FRI 03.14.14

By | CrossFit Games, WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Barbell Complex: In 15 minutes work up to a heavy complex of
1 Power Clean
1 Hang Squat Clean
3 Front Squats.
Barbell should not be dropped through complex.

B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (@ 65% Part A.)
Hand Release Pushups
90-60-30
Double Unders (x2 Singles)

And coming Saturday...

OPEN WOD 14.3: See OPEN Announcement Live From CrossFit NOLA



8 minute AMRAP: "Deadlift Ladder"
10 deadlifts (135/95)
15 box jumps (24"/20")
15 deadlifts (185/135)
15 box jumps
20 deadlifts (225/155)
15 box jumps
25 deadlifts (275/185)
15 box jumps
30 deadlifts (315/205)
15 box jumps
35 deadlifts (365/225)
15 box jumps

Beginners WOD 9AM
8 minute AMRAP:
15 Deadlifts (135/95) **Scale as needed
15 Box Jumps (24"/20")