• Skip to primary navigation
  • Skip to main content
  • Skip to footer
480-659-3413

E V C F

East Valley CrossFit

  • Home
  • About
    • Events
    • Coaches
    • Charitable Giving
    • Facility
    • Sports Medicine
    • Shopping
  • Schedule
  • Memberships
  • Class Types
  • Contact

W.O.D.s · December 26, 2015

Monday 12/28/15

CrossFit
Front Squat
Work to a heavy set of 4
85% of heavy set: 3×3
 
For total time:
400m Run
~then~
3 rounds:
14 Over the Box Jumps (24/20)
7 Clean and Jerks 135/95
14 Toes to Bar
~then~
400m Run
___________________
 
Competitor 1
Snatch Pull + Hang Snatch Pull (BK)+ Hang Snatch (BK)
Work to a heavy set of 1+1+1
85% of heavy set: 3(1+1+1)

Pause Squat (:02 in bottom)
Work to a heavy set of 3
85% of heavy set: 3×2
 
AMRAP 3:00
Rope Climbs
(alternate reps with a partner)
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-ups
Even min: 15 Wall Ball Shots 20/14
(choose reps prior to start. unbroken)
_____________________
 
Competitor 2
Snatch Pull + Hang Snatch Pull (BK)+ Hang Snatch (BK)
Work to a heavy set of 1+1+1
85% of heavy set: 3(1+1+1)


Pause Squat (:02 in bottom)
Work to a heavy set of 3
85% of heavy set: 3×2

For time with a partner:
50 Pull-ups
3 Rope Climbs
30 CTB Pull-ups
2 Rope Climbs
10 Bar Muscle-ups
1 Rope Climb
 
AMRAP 14:00
7 Ring Muscle-ups
50 Wall Ball Shots 20/14
100 Double unders
 
Independent Session
30min Sustained Conditioning (70-80% MHR)
______________________
 
Weightlifting
Snatch High Pull + Snatch
90% 2x (1+1)
80% 2x (1+1)
 
Snatch Pull
3×4 -choose weight-
 
Front Squat
85% 4×3
 
Strict Pullups/Lat Pulldowns
4×8 -choose weight-
 
GHD Situps
4×10 -choose weight-
12196327_10205374098299924_1855681964897731191_n

“If there is to be any peace it will come through being, not having.”

~Henry Miller

Filed Under: W.O.D.s

test

  • Saturday 12/14/19
  • Friday 12/13/19
  • Thursday 12/12/19
  • Wednesday 12/11/19
  • Tuesday 12/10/19
Previous Post: « Saturday 12/26/15
Next Post: Tuesday 12/29/15 »

Reader Interactions

Footer

  • Home
  • About
  • Coaches
  • Schedule
  • Memberships
  • Class Types
  • Contact
  • Charitable Giving

8 N. Roosevelt Ave. Chandler, AZ 85226
info@eastvalleycrossfit.com
480-659-3413

Copyright 2019 East Valley Crossfit
Website Design & Development by Ridgeline Digital Marketing