WOD

Tuesday – 112514 – Strength III

Union Fitness CrossFit:

EMOM – 7 Minutes:

2 Hang Snatch (hip) + 1 OHS

No foot movement is allowed at any point in the complex. Loading may increase and decrease as needed throughout the 7 minutes.

Snatch Pull-Downs (6 seconds):

4 x 3 @ 100%

5 Rounds for time:

6 Deadlifts (315/223)
9 BF Burpees
12 C2B Pull-ups

In teams of two, alternating every 200 M on the same rower:
5,200 M Row

Union Fitness Weightlifting:

Jerk (behind head):

1 x 3 @ 75%, 2 x 2 @ 80%, 85%, 2 x 1 @ 90%+

Clean Pulls:

3 x 3 @ 100%, 3 x 3 @ 105%

Post thoughts and results to comments and beyond the whiteboard.

Monday – 112414 – Strength III

Union Fitness CrossFit:

EMOM – 8 Minutes:
2 x (2 TTR + 1 Muscle-up + 1 Dip) (2 second pause)

Back Squat:
1 x 20 @ 5 lbs. +

8 Working Sets:
Clean + Front Squat + Jerk:

Tabata:
Push Press (135/93)

Taken off racks.

For time:
1000 M Row
16 Muscle-ups
30 WB Shots (12′)
16 Burpee Box Jump Overs (32/28)

Union Fitness Weightlifting: 

Sotts Press:
3 x 3

Snatch + Snatch below knee:
1+1 @ 75%, 80%, 85%, 85%, 90%, 90%

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

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

Post thoughts and results to comments and beyond the whiteboard. 

Union Fitness Weightlifting:

Sotts Press:
3 x 3

Snatch + Snatch below knee:
1+1 @ 75%, 80%, 85%, 85%, 90%, 90%

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

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

Post thoughts and results to comments and beyond the whiteboard. 

Saturday – 112214 – Strength III

Union Fitness CrossFit: 

3 rounds, not for time:
2 Legless Rope Climbs
10 Pistols (2-second hold at bottom)
10-15 M HS Walk

Back Squat:
1 x 20 @ 5 lbs. +

Front Squat:
2-2-1, 2-2-1, 1-1-1

3 rounds, each for time:
300 M Row
21 KB Swings (72/53)
53 Double-unders
21 TTB

Rest one minute between rounds.

Union Fitness Weightlifting:

Snatch (Power Pos.):
2 x 3 @ 65%, 2 x 3 @ 70%, 1 x 2 @ 75%

Squats:
1 x 5 @ 75%, 1 x 4 @ 80%, 2 x 3 @85%, 3 x 2 @ 90%

Barbell Roll Outs:
3 x 15

Post thoughts and results to comments and beyond the whiteboard.

Friday – 112114 – Strength III

Union Fitness CrossFit:

EMOM – 4 Minutes:
Push Press (behind the head) – (7, 5, 3, 5) (185/133)

Power Jerk (front):
Establish 10RM

Power Clean:
5 x 1 @ 103% of 2RM from Combine 14.3

Rest no more than 90 seconds between each lift.

15-12-9:
Power Cleans (165/113)
Ring Dips

Rest two minutes

12-9-6: 
Power Cleans (165/113)
Ring Dips

Rest two minutes

9-6-3: 
Power Cleans (165/113)
Ring Dips

Union Fitness Weightlifting:

Jerk Dip + Jerk w/ 2 sec hold:
1 x 2 (1+1) @ 65%, 70%, 70%, 75%

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

Sots Press:
3 x 3

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

Snatch Pulls:
3 x 3 @ 100%

Post thoughts and results to comments and beyond the whiteboard.