WOD 1.12.17 Strength 10 min EMOM Rounds 1 thru 7 (Hang) Perform 1 Hang Snatch each minute increasing to 1 RM at round 7 Rounds 8 thru 10 (Power) Switch to Power Snatch using same weight as 1 RM Hang Snatch increasing to 1 RM. METCON Death By Hang Snatch (95/65) Minute 0 – 1 = 1 rep Minute 1 – 2 = 2 reps Minute 2 – 3 = 3 reps and so on… January 12, 2017/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2017-01-12 10:21:012017-01-20 12:57:521.12.17
WOD 1.11.17 20 Minute EMOM Odd Rounds = 8 Burpee Box Jumps Even Rounds = 8 Pull Up + T2B Combo METCON 6 min AMRAP 40 Goblet Squats (55/35) 30 Swings (55/35) 20 Burpees Max HSPU for remainder of time This pretty much sums it up… Great work today everybody! January 11, 2017/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2017-01-11 10:20:242017-01-11 20:29:161.11.17
WOD 1.10.17 Strength: Split Jerk 15-20 minutes to find 5 RM METCON 15 Clean & Jerk (135/95) 15 Suicides 10 Clean & Jerk 10 Suicides 5 Clean & Jerk 5 Suicides January 10, 2017/by CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png 0 0 CCP http://crossfitcitruspark.com/wp/wp-content/uploads/2017/07/CCP-Logo-blue-horiz-01.png CCP2017-01-10 10:19:252017-01-10 11:47:221.10.17
1.12.17
Strength
10 min EMOM
Rounds 1 thru 7 (Hang)
Perform 1 Hang Snatch each minute increasing to 1 RM at round 7
Rounds 8 thru 10 (Power)
Switch to Power Snatch using same weight as 1 RM Hang Snatch increasing to 1 RM.
METCON
Death By Hang Snatch (95/65)
Minute 0 – 1 = 1 rep
Minute 1 – 2 = 2 reps
Minute 2 – 3 = 3 reps
and so on…
1.11.17
20 Minute EMOM
Odd Rounds = 8 Burpee Box Jumps
Even Rounds = 8 Pull Up + T2B Combo
METCON
6 min AMRAP
40 Goblet Squats (55/35)
30 Swings (55/35)
20 Burpees
Max HSPU for remainder of time
This pretty much sums it up…
Great work today everybody!
1.10.17
Strength:
Split Jerk
15-20 minutes to find 5 RM
METCON
15 Clean & Jerk (135/95)
15 Suicides
10 Clean & Jerk
10 Suicides
5 Clean & Jerk
5 Suicides