#crossfitu

[hardgainers]

WOD of 24MAR14

Strength 10 x 3 Front Squats WOD A For Time: 2KM Run 50 Burpees WOD B Annie 50 – 40 – 30 – 20 – 10 Sit Ups Double Unders [My Stats: Strength - 47.5Kg. WOD A -Time 15:00min. WOD B - Annie Time 10:30min.] ***WOD of CrossFitU***

[hardgainers]

WOD of 14MAR14

Skill Power Cleans

Strength

Power Clean A) EMOM 10: 3 TNG Power Cleans + 20 Double Unders B) Pendlay Rows – 12 x 3

WOD

3 RFT: 500m Row 400m Run Rest exactly 3 mins between rounds. Post times for all three rounds.

[My Stats: Strength - Power Clean 53Kg. WOD - 1st Lap 04:15, 2nd 04:15, 3rd 04:10.]

***WOD of CrossFitU***

[hardgainers]

WOD of 12MAR14

A) Back Squat – 5 x 7 (Don’t exceed 80% of 1RM)

B) Good Mornings – 12 x 4

THEN

AMRAP 10 Fran Complete 21-15-9-21-15-9…as many times as possible in 10 minutes. Thrusters – 42.5 / 30kg Pull Ups

*scale weights and movements accordingly

THEN

2 Minutes each side couch stretch

[My Stats: A) Back Squat 80% of 80=64Kg, B) Good Mornings 50Kg. WOD - Fran Score 21-15-9.]

***WOD of CrossFitU***

[hardgainers]

WOD of 08MAR14

Skill / Strength Kettlebell Snatch Practice 10kb Snatch (each arm) x 8 sets During Rest 4 x Complete Max Pull Ups + Eccentrics ie every 2nd set (If able to do 10 or more C2b Pull Ups – Add Weight)

WOD 21 – 15 – 9 @ 24 / 20 KB Snatch – Right Hand KB Snatch – Left Hand Pull Ups 400m Run

  Finisher: 10 x TGU (alternate)

[My Stats: Strength - KB 16kg. WOD - Time 17:00min, KB 16kg.]

***WOD of CrossFitU***

[hardgainers]

WOD of 07MAR14

Skill Power Clean

Strength

A) Spend 10 minutes working up to 3RM TNG Power Clean

B) Power Clean + Front Rack Lunge x 16 (8 Each Side)

During Rest – Max Dips on a Box + Eccentric Lowers If you have 5 or more work on rings, if you have 5 or more ring dips, add weight!

THEN

AMRAP 10 10  Thrusters @42.5 / 30kg 10 Slam Balls @ 15kg / 9kg 100m Run

[My Stats: Strength - A) 3RM TNG Power Clean 57kg, B) Power Clean + Front Rack Lunge 43kg. WOD - Score 3Rounds+10 Thrusters, 30kg.]

***WOD of CrossFitU***

[hardgainers]

WOD of 06MAR14

Skill Push Press / Jerk

Strength

Performance Press – 5, 5, 5, 5 Push Press – 3, 3, 3, 3 Jerks – 1, 1, 1, 1 – AHAP

THEN

15 – 9 – 7 Man Makers @ 15/ 10  (Push Up, Row, Push Up, Row – Squat Clean Thruster) 50 Double Unders (After every round) or 150 Singles

[My Stats: Strength - Press 45kg, Push Press 55kg, Jerks 57.5kg. WOD - Time 19:00min, Man Makers 10kg each hand.]

***WOD of CrossFitU***

[hardgainers]

WOD of 05MAR14

Open Test AMRAP 20 50 Wall Balls 9/7 50 Double Unders 40 Box Jumps, 24/20 40 TTB 30 C2B Pull ups 30 Burpees 20 Cleans, 60kg / 40kg 20 Jerks, 60kg / 40kg 10 Snatches, 60kg / 40kg 10 Muscle ups

WOD B: Spend 20 Minutes on Skill Work / Mobility

[My Stats: Score 245.]

***WOD of CrossFitU***

[hardgainers]

WOD of 04MAR14

Strength A) Back Squat: 3, 3, 3, 3, 3, 3

B) EMOM 12 2 Power Snatch + OHS

THEN

Partner WOD - In Pairs work through the following Each partner must complete a whole round before resting

8RFT 400 Run 10 Toes 2 Bar 10 Thrusters @ 50 / 35kgs

[My Stats: Strength - A) Back Squat 2 60kg-2 65kg- 2 70kg. B) Power Snatch+OHS 33kg. Partner WOD - Time 30:00min.]

***WOD of CrossFitU***