CrossFit WOD
Six Rounds:
– 9 Box Jumps (24″)
– 6 CoVP Pullups
– 3 Clean & Jerks
– 200m Run
– 2:00 Rest
Endurance WOD
Eight to Twelve Rounds:
– 50m Run/75m Row
– 4:00 Recovery
Tag: Jerk
CrossFit WOD
Split Jerk
1-1-1-1-1
Five Rounds:
– 3 x (1 Power Clean + 4 Push Press)
– 15 Pullups
CrossFit WOD
AMRAP – 12 Minutes:
– 5 KB Swings (One Arm)
– 5 KB Cleans (One Arm)
– 5 KB Push Jerks (One Arm)
Endurance WOD
Six Rounds
– 600m Run
– 90 Seconds Recovery
*Hold all splits within 3 to 5 seconds.
Six Rounds
– 750m Row
– 90 Second Recovery
*Hold all splits within 3 to 5 seconds.
CrossFit WOD
Jerk
– 2 Rep Max
AMRAP – 10 Minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
– 400m TT
– 2:00 Recovery
Six to Eight Rounds
– 200m Run
– 1:30 Recovery
*Hold 2 to 3 seconds.
Categories
2012-03-30
CrossFit WOD
Kipping Pullup Practice
AMRAP – 12 Minutes:
– 3 Clean and Jerk – 135#/95#
– 6 Toes to Bar
– 9 Wall Balls – 20/14# @ 10’/9′
Mobility WOD
CrossFit WOD
Jerk
5 x 5 @ 65%
For Time:
– 30 Calories Rower
– 30 Ring Dips
– 30 Wall Balls
Endurance WOD
Four to Six Rounds:
– 400m Run
– 1:00 Recovery
*Hold within 2 to 3 seconds.
CrossFit WOD
Jerk
1-1-1-1-1-1-1
For Time:
– Row 1k
– Run 800m
Mobility WOD
CrossFit WOD
Front Squat
1-1-1-1-1-1-1
AMRAP – 6 Minutes:
– 10 KB Swing
– 6 Burpees
CrossFit WOD
Jerk
5 x 3 @ 75%
Tabatas
– Mountain Climbers (8 x 20/10)
– Situps (8 x 20/10)
Endurance WOD
Three to Seven Rounds:
– 400m Run
– 1 Minute Recovery
*Hold 2 to 3 seconds
CrossFit WOD
Oly The Bear
Seven Rounds of Seven:
– Squat Clean
– Push Jerk
– Front Squat
– Push Jerk
Endurance WOD
1. Two to Six Rounds
– 200m Run
– 1:00 Recovery
*Hold within 2-3 seconds
2. Two to Six Rounds
– 400m Run
– 1:30 Recovery
*Hold within 3-5 seconds
Mobility WOD