by Kim Stevens | Oct 10, 2015 | WOD
Saturday! Met Con: 35:00 Clock! A) WOD is courtesy of Invictus CrossFit. See pic for WOD description! E: DB #45/35 Box: “30/24 RX: DB: #35/25 Box: “24/20 M/S: DB: #25/15 Box: “20/24 (Mod: Alt. Step Ups) Rules: You cannot work while your partner is...
by Kim Stevens | Oct 9, 2015 | WOD
Friday! Strength: (15:00) 3 Rep AHAP Front Squat! Progressively loading from the rack! Strength Alternative: 12:00 AMRAP! 50 Plank Hold Shoulder Taps 50 Bicycle Kicks 250 M Row (4) Met Con: 12:00 AMRAP! Descending Ladder: 21-15-9-6-3 Note: All out 100 M Sprint before...
by Kim Stevens | Oct 8, 2015 | WOD
Thursday! Strength: (15:00) Deadlifts Take 90% of your 1RM DL and use that number as your base weight to calculate the following percentages (listed below). Progressively load to 75% (2-3 sets of 3-5 reps) and perform the following… 75%x5 85%x3 95%x1+(AMRAP) as many...
by Kim Stevens | Oct 7, 2015 | WOD
Wednesday! Strength: S2O (15:00)! Barbell Complex (progressively loading from the rack). Work up to an AHAP set: 3 Push Press + 2 Push Jerks + 1 Split Jerk Once you hit your max (and if there’s time), work up to an AHAP set: 2 Push Press +1 Push Jerk + Split...
by Kim Stevens | Oct 6, 2015 | WOD
Tuesday! Strength: (15:00) 3 Rep Heavy Snatch… from the power position AKA “pocket” (no hinge). Perform singles only! Rest no more then 7-9 seconds between reps. Rest as needed between sets. Once you hit your max or you if you fail before the 15:00...
by Kim Stevens | Oct 5, 2015 | WOD
Monday! Met Con: 4RFT (35:00)! E: *Buy In: 100 Dubs + 25 Burpees 500 M Row (4) 2 “legless” Rope Climb (b2b) 15 TTB 50 M Sled Push men: #45×3 BP’s women: #45×2 BP’s 200 M “MB” Run #50/30 RX: *Buy In: 75 Dubs + 25 Burpees...
