22
Feb 2015
CFM WOD’s 2/23 – 2/28
Monday 150223 WOD
Fitness
Strength
Front squat 5×5 – use same weight across all sets.
Rest at least 2 minutes in between sets.
Conditioning
CrossFit Games Open WOD 11.6/12.5
In 7 minutes, complete as many reps as possible of:
3 thruster 75/45
3 jumping C2B pull up
6 thruster
6 jumping C2B pull up, 9+9, 12+12, etc…
Performance
Strength
5×1 – 1 hi-hang clean + 2 front squat (ascend in weight every set starting around 65% of 1RM clean)
Rest as needed
Conditioning
CrossFit Games Open WOD 11.6/12.5
In 7 minutes, complete as many reps as possible of:
3 thruster 100/65
3 C2B pull up
6 thruster
6 C2B pull up, 9+9, 12+12, etc…
Tuesday 150224 WOD
Fitness
Strength
Bench press 5×5 (use same weight across all sets)
Rest 2 minutes in between sets.
Conditioning
For time, complete the following:
50 double under -18 burpee -40 du’s -15 burpee – 30 du’s – 12 burpee – 20 du’s – 9 burpee – 10 du’s – 6 burpee
Performance
Strength
Ring/bar dips – 5×5 (use same weight across all sets)
Rest at least 90 seconds in between sets.
Conditioning
For time, complete the following:
100 double under – 25 burpee – 80 du’s – 20 burpee – 60 du’s – 15 burpee – 40 du’s – 10 burpee – 20 du’s – 5 burpee
*burpees are to a 6″ target above standing reach.
Wednesday 150225 WOD
Fitness & Performance
WOD
CrossFit Games Open 11.5
In 20 minutes, complete as many rounds and reps as possible of:
5 power clean 145/105
10 toes to bar
15 wall ball 20/14 to a 10′ target
Fitness – sub 10 hollow rocks, 9 foot target for female.
Thursday 150226 WOD
Fitness
Strength
Push press 3-3-3-3-3 (ascending in weight across sets)
Rest at least 90 seconds in between sets.
Conditioning
Complete 4 rounds, performing max reps of:
min 1 – kb swing 53/36 (Russian)
min 2 – inverted push up
min 3 – chin up
min 4 – box jump 24/20″
min 5 – rest
Score is total reps performed
Performance
Strength
2 push press + 1 push jerk + 1 split jerk – 5×1 (ascend in weight across all sets)
Conditioning
Complete 4 rounds, performing max reps of:
min 1 – kb swing 53/36 (American)
min 2 – muscle up
min 3 – box jump 30/24″
min 4 – row (calories)
min 5 – rest
Score is total reps performed
Friday 150227 WOD
Fitness
Strength
Snatch dead lift (with 3 second pause above knee on ascent) 5×3 – use 90-100% of snatch 1RM across all sets
Rest at least 90 seconds in between sets.
Conditioning
For time, complete sets of 10-8-6-4-2 of:
1 power snatch + 1 overhead squat 115/75
* perform 25 double unders after EVERY round.
Performance
Strength
1 snatch dead lift (with 3 second pause) + 1 power snatch + 1 hang power snatch – 5×1 (start at 70% of 1RM p.snatch and ascend across all sets)
Rest at least 90 seconds in between sets.
Conditioning
For time, complete sets of 10-8-6-4-2 of:
snatch (full) 135/95
* perform 50 double unders after EVERY round.
Saturday 150228 WOD
Fitness & Performance
WOD
CrossFit Games Open WOD 15.1
tbd…
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