Category Archives: WOD

S2O, C2B, DU & Burpees

Main – CrossFit

Skill

3 x :20s Thoracic Spine BB Stretch (skip to 3:00 mark in video)
http://www.youtube.com/watch?v=HgEgIGE2ZI8
1:00 Hollow Hold on Back
1:00 Arch Hold on Stomach
3×10 Arch/Hollow Swings on Bar
http://www.youtube.com/watch?v=WV09mUKGD4U

Weightlifting

Hang Clean & Jerk (5 x 1)

15 minutes to 5×1 Hang Clean + Jerk (work to a heavy but perfect single for the day)

Metcon

Metcon (AMRAP – Reps)

12 minutes to complete-

3 rounds of:
15 Shoulder to Overhead 95/65#
10 C2B Pull-ups
50 Double-Unders

With the remainder of the 12 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

Score = total reps
(the first AMRAP is 225 reps)

Snatch, then Run and TTB

Main – CrossFit

Skill

:30 Bridge Hold
http://www.youtube.com/watch?v=HBtLG9VzeK0
3x:20 Hollow Hold on bar (or inverted hollow hold on bar)
http://www.youtube.com/watch?v=WV09mUKGD4U
3×5 Feet in Rings Bar MU Drill (optional)
http://vimeo.com/97851641

Weightlifting

Hang Snatch (5×1)

15 minutes for a 5×1 Hang Snatch from the top of the knee (perfect reps as heavy as possible)

Metcon

Metcon (Time)

Run 1200m
25 TTB
Run 800m
20 TTB
Run 400m
15 TTB

Run, Squat & Row

Main – CrossFit

Metcon (AMRAP – Reps)

Teams of Three:

20min. AMRAP:
Partner A: Run 200m
Partner B: Back squat, 45/35 lb
Partner C: Row for Calories

Rotate after every 200 m run. Score total back squats + total calories rowed.

CrossFit Games 14.2

Main – CrossFit

CrossFit Games Open 14.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Continue the AMRAP for a total of 12 min at whatever rep scheme you missed the time cut. Record your “official” score, though.