All posts by crossfitrails

10/9/15
Strength/Skill:Overhead Squat
Build heaviest 3 rep

WOD:In teams of 2
0-6 min (alternate ea round)
3 Hang Power Snatch 115/75
12 Lateral jumping lunge 75/55
6-18 min (ea partner works at time)
27 cal row
Max Goblet squats 70/53
*score max reps as a team

10/9/15
Strength/Skill:Overhead Squat
Build heaviest 3 rep

WOD:In teams of 2
0-6 min (alternate ea round)
3 Hang Power Snatch 115/75
12 Lateral jumping lunge 75/55
6-18 min (ea partner works at time)
27 cal row
Max Goblet squats 70/53
*score max reps as a team

10/8/15
Strength/Skill: Clean & Jerk
5 Sets of:
1.1.1 Rest 10 seconds between singles

WOD: 13.4
7 Minute AMRAP:

3 Clean and Jerk 135/95
3 Toes-to-bar
6 Clean and Jerk
6 Toes-to-bar
9 Clean and Jerk
9 Toes-to-bar
12 Clean and Jerk
12 Toes-to-bar
15 Clean and Jerk
15 Toes-to-bar…
If you complete the 15’s, keep increasing the reps by 3 until the seven minutes are up!

Score = Total # of reps10/7/15

Strength/Skill: Deadlift
10 reps @ 55% of 1-RM
10 reps @ 65%
6 reps @ 75%
8 reps @ 80%
6 reps @ 80-85%
4 reps @ 85-90%
* If you haven’t been here for the last few Wednesdays, drop the weight by 5-10% for each set. Remember, each set should be unbroken with controlled descents (Lower the weight if this is not possible).

WOD:”Fight Gone Bad”
3 rounds; 1 min ea
Wall ball 20/14
Sumo Deadlift High Pull 95/75
Box Jumps 24/20
Push Press 95/75
Row (Cals)
Rest 1 min

10/5/15
Strength/Skill:Back Squat
5@70%
4@75%
3@80%
2@85%
2@85%
2@85%
WOD: 10 min amrap
5 hang power snatch 115/75
15 air squats
25 double unders