CrossFit Peachtree

WORKOUT OF THE DAY

Thursday - April 23, 2015

OLY

A. 6×1 3-Position Clean + Push Jerk (Top Down, high hang/hang/floor/jerk) (ONLY 6 lifts!)

B. 8×1 Power Snatch (ONLY 8 lifts after your warm up!)

C. 5×3 Snatch Grip Push Press + 2 OHS

END
For Time
3 Rounds
800m Row
100ft Bear Crawl
800m Run

Wednesday - April 22, 2015

A. 6×6@70% Press – (dont have to be UB), Rest 2min

B. 14 Min AMRAP
12 Box Jumps 24/20
9 Deadlifts 155/105
6 Toes to Bar

C. Grip Wod- Optional (on own time)
3 rounds
100m Farmers Carry 50/30
20 Seated Palms down wrist curls (lightweight, let it roll all the way to the fingertips)- if 10# is too much use 5/2.5# plates
20 Seated Palms up wrist curls

Monday - April 20, 2015

A. 6×6@70% Front Squat
Rest 90-120sec

B. 6min EMOM
5 Strict Weighted Pullups(@60-70%)/Modified Pull up

C. 10 Min AMRAP
30 Balls Slam Buy In 40/30
With remainder of time complete AMPRAP of
100m Sprint
2 Power Cleans 135/95
3 Front Squats
4 Jerks

Core WOD – Optional – On own time

3Rounds
30sec Weighted Plank
30sec Bicycles – https://www.youtube.com/watch?v=9FGilxCbdz8
30sec Strict TTB

Wednesday - April 15, 2015

A. 5×7@65% Press – (dont have to be UB), Rest 2min

B. For Time
Nate
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 70/53

Tuesday - April 14, 2015

A1.5×3 Paused Snatch Pull (3sec-below knee/above knee/power/slowly return to floor)
-55,65,75,85,95% of snatch 1rm
Rest 30sec
A2. 5x1min Hollow Hold
Rest 60sec

B. 20 Min EMOM
Min 1 – 5 Deadlifts (Increasing weight each set)
Min 2 – 15 Box Overs 24/20
Min 3 – Cal Row 15/12
Min 4 – Rest

Grip WOD
For Time- 600m Farmers Walk 40/20 – No running! Speed walk is ok!

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