Tag archive for: CrossFit HAF
10
09
2013

10.09.2013

Strength: Clean and Jerk — Find a 1RM WOD: 4 rounds 14 KB swings 24/16 7 Split Jerks 135/ 95 7 T2B   Compare to 08.15.2013

08
21
2013

08.21.2013

Strength: Clean and Jerk —  Find 1 RM WOD: “Jackie” 1000 M Row 50 Thrusters 45/35 30 Pull Ups

08
20
2013

08.20.2013

Strength: Snatch — Find 1 RM WOD: “Isabel” 30 Snatches 135/95

08
19
2013

08.19.2013

Strength: Back Squat – find 1RM WOD : 200 m sprint 21-15-9 Wall Ball Pull Ups 200m sprint

08
17
2013

08.17.2013

WOD: Row 700 M –then– 7 Rounds of 7 Pull Ups 7 Hand Release Push Ups 7 KB Swings 7 Wall Ball 7 Box Jumps

08
16
2013

08.16.2013

Strength: Front Squat 3×5 @ 75% WOD: “CrossFit Disco” 10! Cleans @ 75% of BW Pullups

08
15
2013

08.15.2013

Strength: Snatch 2×2 @ 85%, 2×2 @ 90%, 2×1 @ 95% WOD: 4 rounds 14 KB swings 24/16 7 Split Jerks 135/ 95 7 T2B

08
14
2013

08.14.2013

Strength: Back Squat 4×3 @ 93% WOD: 3 Rounds 10 Lunges w/bar in front rack 115/85 12 Pull Ups 30 Double Unders

08
13
2013

08.13.2013

Strength: Clean and Jerk  2@ 85%, 2×2 @ 90%, 2×2 @ 93%, 1 @ 95% WOD: 7 Min AMRAP 7 Hang Cleans 155/105 4 Push Press 155/ 105 8 Burpees –Rest 2 Minutes 3 Minute AMRAP WallBall 20/14

08
12
2013

08.12.2013

Strength: Back Squat 2×5@90% Snatch, 2×2 @ 85%, 3×2 @ 90%, 1 @ 93% WOD: 3 rounds: 400m Run with plate 45/25 5 Snatches 145/100 8 Strict Pull Ups