WOD

Saturday – 122014 – Bulgarian (06/14)

Union Fitness CrossFit:

Snatch:
Establish 1RM
5 x 1 @ 90%+

Back Squat:
Establish 1RM
3 x 1 @ 90%+

During the 3 x 1, work as close the your established 1RM as possible. If you think you need to be at 90%, that’s fine. On the other hand, if you think you have it in you to hit your 3 x 1 at 99%, do that.

For time:
500 M Row
13 Hang Power Clean @ 15RM loading from 121214
400 M Row
8 Hang Power Clean @ 10RM loading from 121214
300 M Row
3 Hang Power Clean @ 5RM loading from 121214

Work in two heats and have a partner load your weights for you while you are on the rower.

Be sure to rest up and lick your wounds tomorrow (Sunday). We’ve got one more week of this cycle and starting Monday, you’ll have six days to really put the pedal to the medal so far as new PRs are concerned. We will really be decreasing volume next week, with only one or two days containing any form of conditioning. The emphasis will be on hitting new best lifts.

Union Fitness Weightlifting:

Sotts Press:
3 x 3

Snatch:
1 x 2 @ 75%, 1 x 1 @ 80%, 85%, 1 x 2 @ 75%, 1 x 1 @ 80%, 85%, 90%

Clean and Jerk:
2 x (1+1) @ 75%, 80%, 85%

Clean Pulls:
2 x 4 @ 95%, 3 x 3 @ 100%

Ab Throw-downs:
3 x 10

Post thoughts and results to comments and beyond the whiteboard.

Friday – 121914 – Bulgarian (05/14)

Union Fitness CrossFit:

Clean and Jerk:
Establish 1RM
3 x 1 @ 90%+

Front Squat:
Establish 1RM
5 x 1 @ 80%, 85% (x2), 90% (x2)

For time: 
30 KB Swings (72/53)
400 M Row
10 Hang Snatches (135/93)
400 M Row
30 KB Swings (72/53)

Union Fitness Weightlifting:

Power Clean (above knee):
2 x 2 @ 80%, 2 x 2 @ 85%, 2 x 2 @ 90%

Press In Split:
3 x 3

Jerk:
2 x 2 @ 80%, 2 x 2 @ 85%, 1 x 1 @ 90%, 90%

Squats:
2 x 5 @ 75%, 2 x 4 @ 80%, 3 x 3 @ 85%

Post thoughts and results to comments and beyond the whiteboard.

Wednesday – 121714 – Bulgarian (03/14)

Union Fitness CrossFit:

Power Snatch:
Establish 1RM
4 x 1 @ 90%+

Power Clean:
Establish 1RM
4 x 1 @ 90%+

Mobility:
Spend 20 minutes rehabilitating and preparing your legs for Saturday and Sunday’s squatting. To that end, keep a close eye on your legs over the next two weeks.

Union Fitness Weightlifting:

Sotts Press:
3 x 3

Snatch:
1 x 2 @ 75%, 1 x 1 @ 80%, 85%, 90%, 2 x 1 @ 90%+

Clean and Jerk:
1 x 2 @ 75%, 1 x 1 @ 80%, 85%, 90%, 90%+

Front Squat:
1 x 4 @ 75%, 2 x  3 @ 80%, 2 x 2 @ 85%, 2 x 2 @90%

Clean Pulls:
4 x 3 @ 100%

Post thoughts and results to comments and beyond the whiteboard.

Tuesday – 121614 – Bulgarian (02/14)

Union Fitness CrossFit:

Jerk:
Establish 1RM

Clean and Jerk:
Establish 1RM
4 x 1 @ 90%+

AMRAP – 6 Minutes: 
3 Power Snatch (165/113)
5 Box Jumps (36/32)
7 C2B Pull-ups

Rest 1 minute

AMRAP – 5 Minutes:
2 Power Snatch (165/113)
4 Box Jumps (36/32)
6 C2B Pull-ups

Rest 1 minute

AMRAP – 4 Minutes:
1 Power Snatch (165/113)
3 Box Jumps (36/32)
5 C2B Pull-ups

For time:
30 Thrusters (165/113)

Union Fitness Weightlifting:

Power Jerk behind neck (snatch grip) + OHS (% off of best snatch):
2 x (2+2) @ 80%, 1 x (2+1) @ 90%, 2 x (2+1) @ 90%+

Strict TTB:
3 x 10

Post thoughts and results to comments and beyond the whiteboard.