Reebok CrossFit Musashino

15/09/2014

15/09/2014

WOD 090314

A
Power sn**ch 70% 3x5
Sn**ch pull 70% 3x5
Sn**ch push press + OHS 5+1x5

B
Run 400m
Strict Pull-up 5
Run 300m
Strict Pull-up 10
Run 200m
Strict Pull-up 15
Run 100m
Strict Pull-up 20

10/09/2014

WOD 090114

A. EMOM 5
Front squat @ 95lbs x 10

B. 4RFT

Box jump @ 30" x 10
Military butterfly sit-up x 20
Air squat x 30

10/09/2014

WOD 082814

A. Tabata 8R
- squat
- sit-up
- strict pull-up

For total reps

B. Row 2k

10/09/2014

WOD 082714

Skill:
Clean & Jerk

A C & J 60%, 65%, 70% x 3s
B front squat 70% 3 x 3
C For time: C & J 65%x20 (squat clean)

10/09/2014

WOD 082314

A. Power clean 70% 3-3-3-3-3
B. Push jerk 60% 3-3-3-3-3
C. OHS 70% 3-3-3-3-3
D. 6RFT
KB OA swing 5
KB sn**ch 5
KB OHS 5

26/08/2014

WOD 082214

Mobility 30min

A Sn**ch 60,65,70%x3
- floor
- below the knee
- hang

B Back squat 70%x5

26/08/2014

WOD 082014

Skill:
Hip clean
Hang power clean
Hang clean
Push Jerk
Clean & Jerk

WOD

Strength
A Clean & Jerk
2-2-2-2-2

MetCon
B Burpee 50

14/08/2014

WOD 080914 & 081114

A. CrossFit Total

B. "Nancy"
5RFT

Run 400m
OHS @ 95 lbs x 15

14/08/2014

WOD 080414 & 080614

Run 5k

13/08/2014

WOD 080111

A. Deadlift 5-5-5-5-5
+ AMRAP 70%

B. 3RFT metcon
Run 400m
GHD sit-up x 16
KB swing @ 24kgs x 32