Strength: Back Squat – HS WOD: “Leo slice of pie”5 Rounds for total cals. and reps combined:5 Minute rounds of:0-3:00 200m Run ME Cal. Row3:00-5:00ME Thrusters 95/65

Strength: Press in Split (week 1 weight) – 3×10 WOD: For time:10-1 Strict Pull-Ups 1-10 Handstand Push-Ups 15 Minute cap.

Strength: Power Jerk – 60% 2×5 WOD: 10 Minute AMRAP of:30 Double-Unders15 Power Snatches 75/55

Strength: Snatch High pull – 75% 3×3Then Hanging Leg Raise – 2 x max WOD: 1 Rounds For time of: (2Rds RX+)100m Sled Drag 100% BW1 Minute rest100m Sled Pull 80% BW1 Minute rest100m Sled Push 60% BW1 Minute rest

WOD: For time: 3 Rounds of: 10 Pull-Ups (C2B RX+) 10 Cal. Ski Erg 4 Rounds of: 12 Burpees Over The Parallette 200m Run 5 Rounds of: 40 Double Unders 20 Sit-Ups (GHD Rx+)

Strength: Power Snatch – 60% 2×5 WOD: 15 Minute AMRAP of:20 Double Unders 5 Burpees 5 Power Snatch 95/65 Increase by 5 reps each round.

Strength: Strength: Snatch Push Press + Overhead Squat – 65% 5+1×4 WOD: 12 Minute AMRAP of:12 Wallballs 20/14 @10/91 Clean and Jerk @75% of 1 RM This one is from our friends over at CrossFit Linchpin, Thanks guys.

WOD: NSXFit 9/11 for time:9 Hand Release Push-Ups (represents the month)11 Weighted Overhead Walking Lunges 45/35 (represents the day)20 Sit-Ups (20 and 01 represent the year)01 mile run110 Step Ups 24/20 (represents the number of floors in the twin towers)100m Bear Crawl (the hours spent looking for victims under rubble)100m Sled Drag 116/81 (represents the…

Strength: Muscle Snatch (knee) – 30% 3×4 WOD: 5 Rounds for time of:400m Run 30 Bulgarian Split Squats (15ea.) 23 Minute time cap.

Strength: Weighted Plank – 15 sec on / 15 sec off x 2 min WOD: 16.1ish20 Minute AMRAP of:25-ft. DB Overhead Walking Lunge 50/358 Burpees25-ft. DB Overhead Walking Lunge 50/358 Chest-To-Bar Pull-Ups

Strength: Clean Pull 3×3 75% WOD: 3, 4 minutes on/ 1 Minute off of:15 Toes to Bar 20 Burpees 25 Box Jumps 24/20” With remaining time in each round ME squats.Score is total squats.

Strength: Power Clean + Power Jerk – 60% 1+1×5 WOD: 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:25 toes-to-bars  50 double-unders15 squat cleans, 135 lb.  25 toes-to-bars50 double-unders13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars  50 double-unders …

Strength: Back Squat – 50% 3×3 WOD: 24 Minute EMOM of:5 Kettlebell Clean and Jerks (L) 53/355 Kettlebell Clean and Jerks (R) 53/35

Strength: Segment Clean (knee) + Jerk – 70% 1+1, 75% 1+1, 80% 1+1, 85% 1+1, HS WOD: 18.1ish20 Minute AMRAP of:8 Toes To Bars10 Dumbbell Hang Clean and Jerks 50’s/35’s14 Cals. Row/Ski

Strength: Segment Snatch (knee) – 70%x1, 75%x1, 80%x1, 85%x1, HS WOD: 3 Rounds for time:2 Thrusters 135/95, 155/105, 175/12510 Cal. Bike10 Bar facing Burpees10 Munite cap. 

Strength: Back Squat – 88% 3×7, 88%x3 WOD: 24 Minute EMOM of:15 Hollow Rock 12 Sumo Deadlift High Pulls 95/6520 Supermans10 Seated Bell Press 35/20

Strength: Jerk from Split (increase from last week) – 3×5 WOD: 20 Minute AMRAP of:200m Run20 KB or DB Clean & Jerks 53/3520 HR Push-Ups

Strength: Power Jerk – 70%x2, 75%x2, 80%x2x2, 80%x2 WOD: 12.4 12 Minute ARAMP of:150 Wallballs 20/14 @ 10/8′90 Double Unders 30 Muscle-Ups

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