crossfit va hi Archives | CrossFit Old 4th Ward

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Strength

Jerk: 1 rep max

Accessory

100 band pull downs
100 band face pulls

WOD

As many rounds as possible (AMRAP) in 10 mins: 
Snatch balance [70% of BW)
Every time the bar touches the ground, complete 20 toes to bar before returning to the bar. 

Strength

1 RM overhead squat

Accessory

50 hollow body kettlebell hand to hand

50 v-sit kettlebell hand to hand

WOD

“Cindy”

As many rounds as possible in 20 mins:

5 pull ups

10 push ups

15 squats

 

Skill

Deadlift

Front squat

WOD

“Fran” 

21-15-9 reps of: 

Thrusters 95/65

Pull ups

 

Skill

Kettlebell snatch

Hang clean

Full Clean

WOD

3 rounds for time:

50 double unders (3:1 singles)

10 v ups

10 full cleans 135/95

Skill

Hang snatch

Low hang snatch

Full snatch

WOD

12 min AMRAP:

5 snatches

5 box jumps

400m run

Skill

Overhead position 

Snatch balance

Snatch drop

WOD

10 min AMRAP 

5 deadlifts 225/155

10 burpees

5 snatch drops 

Skill 

Kettlebell swing

Handstand

Russian Lunge 

Rack jerk

WOD

500m row

15 chest to bar pull ups 

15 strict ring dips

15 lunges 45/25 (ea leg)

15 kettlebell swings 70/53

15 toes to bar

15 sumo deadlift high pull 

500m row