Author Archive

CrossFit Return – WOD

Hang Power Snatch (5 x 3 )

G1: If you are new to Hang power clean, stick with this, same rep scheme

Superset with

3 x 1/2 TGU E/S from Top

4 x Bird Dogs E/S

Metcon (AMRAP – Reps)

12min AMRAP

16 DB Snatch (scale with 16 russian swings)

8 T2B / K2E/ Sit Ups#

16 Air Squats

8 Box Jumps (30/24)

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CrossFit Return – WOD

Part A

15mins

8 x RDL (Barbell)

10-12 x Seated Elevator Arnold Press

4 x Plank w External E/S

8 x Strict T2B/ T2B Practice/ 10 x Deadbugs E/L + 5 Scap Pull Ups (Ask Coach )

Metcon (AMRAP – Reps)

21min AMRAP

15 Down Ups

20 Overhead Lunges (20/10)

2 Lane Runs

15 Wall Balls (10/6)

Rest 45secs

Part C

Finisher

3 Rounds

Hip Flexor Strech x 45secs

Glute Bridge x 15

10 Banded Pull Aparts

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CrossFit Return – WOD

Weightlifting

Shoulder Press (4 x 8 )

G2 Aim for at @70%

Both Groups S/S with

False Grip Ring Pull Ups x 4-8

or

Pull Up Work , ask coach

45 sec Hollow Rock

Metcon

Metcon (Weight)

Every 2 mins For 12 mins

6 Barhop Burpees

9 Push Press (50/35)

40 Double Unders /80 Skips

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CrossFit Return – WOD

Weightlifting

12 x Front Rack KB Step Ups

10 x Single Leg Glute Bridge E/S

10 x Tempo Push Ups / Max Strict HSPU

Rest 90 secs , 10 Banded Lat Pull Downs

3RFT (13min CAP) (Time)

3 Lane Runs

24 KB Swings

12 Box Jumps

8 HSPU/Push Ups (Upscale to deficit HSPU 2 x 20kg Plates)

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CrossFit Return – WOD

Weightlifting

G1 3 RM Thruster

G2 1 RM Cluster

Superset with

T2B Practice + Progressions

Goal Practice

Metcon

See Board!

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CrossFit Return – WOD

Weightlifting

Overhead Squat (4 x 8 )

Superset

8-10 x Sotts Press

Upper Back/Shoulder Mobility Banded Drill

Double Under Practice

Metcon (Time)

For Time (14min CAP)

40 Double Unders /100 Skips

20 Box Jumps (Step Down)

10 Overhead Squats (40/30)

40 Double Unders

18 Box Jumps

9 Overhead Squats

40 Double Unders/100 Skips

16 Box Jumps

8 Overhead Squats

40 Double Unders/100 Skips

14 Box Jumps

7 Overhead Squats

40 Double Unders / 100 Skips

12 Box Jumps

6 Overhead Squats

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Thursday

CrossFit Return – WOD

Weightlifting

Complex

2 x Hang Power Cleans + 2 Push Press/Jerk

3 x 1/2 TGU E/S

3 x RDL + Twist E/L No weight

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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Big Wednesday

CrossFit Return – WOD

Gymnastics

15mins

3 x Neutral To Hollow

3 x Neutral To Arch

3 x Arch to Hollow

16 x KB Lunges

rest 30secs

8-12 DB Press Ups

rest 30sec

2 x Wall Climbs / Handstand Hold / 10mtr Handstand Walk

rest 30 secs