WOD 1-30-15

by Crossfit East 10 on January 30, 2015

Janurary 30, 2015

FOCUS:

OHS Demo
Snatch Demo
HSPU Demo

WOD:

“Red Rocket”

12min Amrap

10 Power Snatch
95/65
10 HSPU
9 PS 95/65
9 HSPU
8 PS 95/65
8 HSPU
7 PS 95/65
7 HSPU
Etc…

*if you clear the 10-1 you climb back up the ladder. Total reps are scored.

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WOD 1-29-15

by Crossfit East 10 on January 28, 2015

January 29, 2015

FOCUS:

Pick a skill and work this skill for 10 minutes

1.) Double Unders
2.) Muscle up
3.) Kipping

STRENGTH:

Every 1:30 for 6min

3-5 reps
Power Clean Push Jerk

*add weight each time

WOD:

“Open workout 13.4″

7min Amrap

3 Clean & Jerk 135/95
3 Toes 2 Bar
6 C&J
6 T2B
9 C&J
9 T2B
Etc…

*movements and weight can be scaled

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WOD 1-28-15

January 27, 2015

January 28, 2015 FOCUS: Coaches Warm up Partner WOD: 7,000m row While P1 rows P2 will hold active rest. Partner can switch at any time… Active rest options 1.) Plank 2.) dead hang 3.) Handstand hold

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WOD 1-27-15

January 27, 2015

January 27, 2015 FOCUS: Legs Swings 4x:30s Overhead Squat 3×10 Behind the neck press 2×10 Run 200m STRENGTH: 5min EMOM 3 Power Snatchs *build as you go WOD: “Nancy” 400m run 15 OHS 95/65 5 rounds for time

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