6/3/2016 – WOD
Strength
Front Squat – Work up to 95%, then do 3×5 @ 80%
Conditioning
Make-up/Skill Day!
Author Archives: jordy
6/2/2016 – WOD
Strength
Clean n Jerk – 1 EMOM For 10 minutes
––Start @ 75% & work up to 95% by the end
Conditioning
15 Min AMRAP
125 Double Unders
60 Wall Balls 20/14# to 10ft target
12 Clean n Jerks 205/135#
7 Ring Muscle-ups
Midline (Day 29)
3×60 sec ME Sit-ups (weighted) 45/20#
—rest 2 minutes between sets
WOD Notes: TD = 2-3 rounds. DU scale = 250 singles. CnJ = 65% (you don’t have to squat them). Ring MU scale = Bar MU, 10 Strict Pull-ups/10 Dips, or 10 Ring Rows/10 Burpees.
Brent
6/1/2016 – WOD
Strength
Bench Press – Work up to a quick heavy single, then 5×5 @ 80-85%
Conditioning
12 Min AMRAP
3 Burpees
3 DB Snatches (alternating) 70/45#
6 Burpees
6 DB Snatches (alternating) 70/45#
9 Burpees
9 DB Snatches (alternating) 70/45#
12 Burpees
12 DB Snatches (alternating) 70/45#
***Keep climbing ladder for the remainder of the 12 minutes
Midline (Day 28)
Hollow Rock – 3 sets ME
—rest 2 minutes between
WOD Notes: TD = 90-150 reps. Score = total reps. If you get through round of 15’s that is 90 reps. Snatch weight should be light to where you can move constantly through the WOD (muscle snatch majority of reps).
5/31/2016 – WOD
Strength
Back Squat – Work up to 95%, then do 3×5 @ 80%
Conditioning
5 Rounds (interval style)
1 Round of “DT” 185/125#
20 Cal Row
—rest 2 minutes between rounds
Midline (Day 27)
Plank (weighted) – 4 sets ME (200#/110#, 155#/90#, 110#/55#, 55#/25#)
WOD Notes: TD = 2-3:30 min/round. Each round is 100% all out! DT = 12 deadlifts, 9 hang power cleans, 6 push jerks. Score = total time minus 8 minutes.
Mary dragging a sled on her hands!
5/30/2016 – Happy Memorial Day!
Rage is closed today. We will be at CrossFit Kazam doing “Murph”! Have a great holiday everyone!
5/29/2016 – WOD
Closed – No Open Gym
5/28/2016 – WOD
Conditioning
For Time
400m Sled Drag 45/25#
30 Overhead Lunges 135/95#
25 Bar Facing Burpees
30 Power Cleans 135/95#
25 Bar Facing Burpees
30 Thrusters 135/95#
25 Bar Facing Burpees
400m Sled Drag 45/25#
WOD Notes: TD = 17-24 minutes. Overhead lunge scale = front rack lunges. Use the same weight for all 3 movements.
5/27/2016 – WOD
Strength
Back Squat – Work up to a heavy single, then 1×20 @ 78-79%
—Use a little heavier than Monday
Conditioning
Make-up/Skill Day!
Midline (Day 25)
L-Sit (rings) or Tuck Hold – 10×15 sec
—Rest 45 sec between sets
Announcement: Rage is closed Monday 5/30. We will be at CF Kazam doing “Murph”.
5/26/2016 – WOD
Strength
Power Snatch + Hang Power Snatch
—1@75%, 2@80%, 2@85%, 2@90%+ (based off 1RM power snatch)
Conditioning
For Time
20 Hang Power Snatches @ 75%
200 Double Unders
2000m Row
WOD Notes: TD = 12-18 minutes. DU scale = 400 singles. You should be able to do HPS in 3-4 sets and will take around 2 minutes.
Midline (Day 24)
Side Plank – 8×40 sec (100/60# on hip)
—rest 40 sec between sets. Same weight as last week, but this is 10 sec longer. 4 sets each side.
5/25/2016 – WOD
Strength
Power Clean + Full Clean + Front Squat + Split Jerk
—1 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%+ (based off 1RM CnJ)
Conditioning
5 Rounds For Time
1 Rope Climb 20ft
10 Deadlifts 225/155#
20 Wall Balls 30/20#
WOD Notes: TD = 10-16 minutes. RC scale = 10 ring rows. DL = 50% of 1RM (should be light to where you can complete 10 reps in less than 30 sec each round).
Midline (Day 23)
4×10 GHD Sit-ups (tempo 15/5#)
Event 4 – Atlantic Regional