Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Crossfit games qualifying WOD #3 and Annie Workout
As many reps and rounds as possible in 5min. Of:
Squat clean and jerk 165# (i did 95#)
22 rounds*not doing this to qualify, just seeing what i can do
Annie
50, 40, 30, 20, 10 rep rounds of:
double unders (did single unders, can't remember now(8-17-11) if i doubled amount of singles or not)
Sit-ups
10:22 -
WOD 120810 Workout
1a) 10X1 3″ Deficit Deadlifts @ 85% – rest 60 sec.
1b) 10X1 Incline Bench Press (30-35˚) @ 105% – rest 60 sec.
345x10
205x5/215x5 -
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Com-Mon-Plex-Day Workout
Warm Up
3 Rounds
10 reps of each WOD movement, working up from a PVC.WOD Prep
Take 10-15 Minutes going over each movement.METCON
AMRAP 15
5 Hang Squat Cleans
5 Push Press/Jerks
5 Mid Thigh Clean High Pulls
5 Barbell Bent Over Rows
5 Power Cleans
5 Thrusters
Round x 10 Double Unders (i did single skips, double the reps)
First round completed you, do 10 DUs, 2nd round you do 20, 3rd do 30….I used 25lb dumbbells and completed 3 full rounds and 4 Power Cleans on the 4th round.
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Snatch n Rap Workout
WarmUp
Jog
Dynamic Stretch
Job
3Rounds (40lbs DB)
3 Power Cleans
3 Front Squats
3 Push Press
JogWORK OUT
A. Snatch Balance 5x2 ( Finished with 185)
B. 15 Minutes to find 1RM Snatch (225! PR)
C. 2 Rounds of 5 Min AMRAP
(3 Mins rest in between)
-2 DeadLIfts @ 314
-4 HSPU
-6 C2B Pullups -
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Technique Workout
Practise:
Kipping technique;
D.U. timing and coordination
Hit the workout when you feel ready and sharp!
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