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15/12/2018

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Wolfe Den CrossFit – CrossFit

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Warm-up

coaches choice

Metcon (AMRAP – Reps)

30 AMRAP – Partner WOD R4R

25 double unders

1 Clean

Weight increases every 4 rounds each

M – 60 – 70 – 80 – 90 – 100

(RX+ 80 – 90 – 100 – 110 – 120)

F – 45 – 50 – 55 – 65 – 70

(RX+ 55 – 65 – 73 – 78 – 85)
YES it is a full squat clean

13/12/2018

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Wolfe Den CrossFit – CrossFit

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Warm-up

Snatch “A” Movements (No Measure)

1. Squatting Quad Muscle Snatch x 5

2. Squatting Quad Power Snatch x 5

3. Squatting Quad Power Snatch to O/Head Squat x 5

4. Squatting Quad Full Snatch x 5

http://youtu.be/3CihisjuPvw

Snatch “B” Movements (No Measure)

1. 3 Part pausing power snatch x 3

2. 3 Part pausing Power snatch to O/Head Squat x3

3. 3 Part pausing Full Snatch x3

Weightlifting

Snatch Pull down + Snatch (1 every minute for 7 rounds @75%)

reset not touch n go

Conditioning

Metcon (Time)

3 rounds for time

10 muscle ups (ring or bar)

20 HSPU

20 DB Hang clean & jerk

10 box jump overs

02/05/2018

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Wolfe Den CrossFit – CrossFit

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Warm-up

Squat Warm up (No Measure)

400 Row

10m Sampson stretch walk

10 Slow controlled air squats

10 Slow controlled Barbell squats

3 paused squats + 4 explosive squats @40%

2 paused Squats + 3 explosive squats @60%

1 paused squat + 2 explosive squats @75%

Strength/Accessories

alternate every 2:00

Back Squat (5×3 @85%)

Hand Stand Holds (1:30 work)

Conditioning

Metcon (AMRAP – Reps)

18 AMRAP

Teams of 4

ME Cals on bike

ME C2B pullups / MU

2 people on bike

2 C2B pullups / MU

(25 sycronized sit ups starts every pull ups cycle)

swap ever 3 min

scaling

– pullpus

– jumping pullups

08/05/2018

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Wolfe Den CrossFit – CrossFit

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Warm-up

400 run

warm up bench and DL

Strength/Accessories

Metcon (2 Rounds for weight)

10 EMOM alternating

2 Clean grip DL 130/84 (RX+150/110)

2 Bench press 90/64 (RX+110/74)

Conditioning

Metcon (AMRAP – Reps)

7 rounds

30 sec work /30 sec rest

T2B

Dips

Dead lifts 60%

HSPU
Scaling

T2B/K2E/Knee raises

HSPU/from mats/holds

07/05/2018

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Wolfe Den CrossFit – CrossFit

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Warm-up

Pre-game #7 (No Measure)

1a) 3X5 Dual KB Bottom Up Press In Split -medium/heavy but make movement perfect, rest 60 sec

1b) 3X30 sec Barbell Ankle Stretch – use enough weight to push you into extra ROM, rest 60 sec

Clean “C” Movements (No Measure)

1. 3 Pause power clean

2 Pause power clean

1 Pause power clean

Full speed power clean

2. 3 Pause power clean + front Squat

2 Pause power clean + front squat

1 Pause power clean + front squat

Full speed power clean + front squat

2. 3 Pause squat clean

2 Pause squat clean

1 Pause squat clean

Full speed squat clean
Add – push press/push jerk/split jerk with every movement

Weightlifting

Power clean+full clean+push jerk+split jerk (5×1 every 2 min)

Conditioning

Metcon (3 Rounds for reps)

5 AMRAP

100 D/U buy in

12 power cleans 52/36

4 burpee box jumps

Rest 3:00

5 AMRAP

100 D/U buy in

8 power cleans 62/43

4 burpee box jumps

Rest 3:00

5 AMRAP

100 D/U buy in

4 power cleans 70/47

4 burpee box jumps