Author: Jade

WOD: 1) Push Press: 5-5-5-5-5 Each set should be as heavy as possible. Use this as an opportunity to establish a current 5RM. Warm-up appropriately so that your first set is heavy. Rest 2 minutes between sets. 2) 4 rounds AQAP: 20 Ball Slams 40/30 30 Kettlebell High-pulls 70/53 40 Abmat Sit-ups For results post weights of each set of Push Press along with time to complete Met-con and any scaling used.  

WOD: 1) Power Snatch: 5 x 1 @ 80% of 1RM Warm-up as needed. Rest no more than 90 seconds between your working sets. 2) Power Clean and Jerk: 5 x 1 @ 80% of 1RM Warm-up as needed. Rest no more than 90 seconds between your working sets. 3) 3 rounds AQAP: 30 Pull-ups 30 Deadlifts 155/105 30 Box Jumps 24/20 4) Dumbbell Grip Hold: 3 x Max Time For this you will hold the dumbbell in one hand by the end of the dumbbell hanging down. Rest 90 seconds between each set. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts For results post weights for Olmpic Work and time to complete Met-con along with any scaling used. If you did Extra Work post weights and times. Post Results/Thoughts To Comments A cool little piece    

WOD: 1) Back Squat: 6 @ 65%, 6 @ 75%, 2 x 6 @ 80% Warm-up as needed. Upon starting rest no more than 90 seconds between sets. 2) Front Squat: 5 @ 60%, 5 @ 65%, 2 x 5 @ 70% Rest no more than 90 seconds between sets, including the transition from Back Squat to Front Squat Get those hips open 3) 12 minute AMRAP: 30 Front Squats 135/95 40 Toes-to-bar 50 Kettlebell Swings 70/53 100 Double-unders Substitution for Double-unders is 100 Single-unders and 50 Tuck Jumps, you may partition those however you like. Extra Work: 4) Handstand Push-ups: 10 minute EMOTM These should be strict. Perform number you can be consistent with. If you can do more than 5 across the 10 minutes go to a defecit. 5) Overhead Pistol Squat: 10 minutes Practice Spend 10 minutes working on Overhead…

WOD: 1) Snatch: 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Upon starting rest no more than 60-90 seconds between sets. 2) Clean and Jerk: 2×1 @ 80%, 2×1 @ 85%, 2×1 @ 90% Warm-up as needed. Upon starting rest no more than 60-90 seconds between sets. 3) 10 minute AMRAP: 3 Power Cleans 95/65 3 Burpee Over Bar 6 Power Cleans 95/65 6 Burpee Over Bar 9 Power Cleans 95/65 9 Burpee Over Bar …and so on until 10 minutes is up Burpee Over Bar can be Bar Facing or Lateral or anything in between, you just must ensure that both feet leave the ground at the same time. 4) Rebound Box Jumps: 3 x 15 Go as high as possible. The goal is to do these “unbroken,” no stopping on the floor and no prolonged pause on…

WOD: “2012 CrossFit Games Final WOD” 1) “Power Elizabeth”- 21-15-9 – AQAP: Power Cleans 135/95 Ring Dips Rest 8 minutes 2) “Isabelle”- AQAP: 30 Snatches 135/95 Rest 8 minutes 3) “Fran”-21-15-9 – AQAP: Thrusters 95/65 Pull-ups For this workout it is the responsibility of the athlete to keep track of the clock and their rest periods. For “Power Elizabeth,” only athletes doing unassisted Ring Dips will be using the rings, because of the large class size, those not doing Ring Dips will be doing Hand Release Push-ups. For “Isabelle” the Snatch can by any type, Power, Squat, Split, or Muscle. One of the most exciting moments of the Games, Talayna and Kris at the end Extra Work: 4) Power Snatch: 8 x 1 @ 75% Rest 60-90 seconds between sets. 5) Power Clean and Jerk: 6 x 1 @ 75% Rest 60-90 seconds…