Hangs, Balls, Hams

Today's WOD:

7 Hang Power Snatch @ 65% Snatch 1RM

14 Wall Balls 20/14lbs

7 Glute Ham Raises

 

5 Rounds for time.

Time Limit: 35 Minutes

Warm-up:

One Minute Bar Work:

1. Back Squat
2. Overhead Squat
3. Hang Power Snatch

Snatch 10 in 10

MOD:

• Hang Power Snatch
• Wall Ball
• Glute Ham Raise

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

The Ultimate Pull-up

Today's WOD:

Volume Work 20 Minutes:

Muscle-up

  

Last on: 11 29 12

  

Followed by:

25 Glute Ham Raises

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer Run 400m
3. Shoulder Swing x15
4. Back Extension x15
5. Hip Extension x10
6. Burpee x10

MOD:

• Muscle-up
• Glute Ham Raises

Post-WOD:

Rollout: Shoulders & Back

Tallahassee CrossFit Athlete Results:

 

Moving up!

Today's WOD:

Clean & Jerk

  

4x5 @ 55% 1RM

3x3 @ 70% 1RM

2x3 @ 80% 1RM

  

Strive for perfect form and unbroken sets. Rest as necessary between sets.

  

Followed by:

  

5 Rope Climbs NFT

20 Glute Ham Raises NFT

Warm-up:

1. Jump Rope 3 Minutes
2. Burgener Warm-up x2

MOD:

• Clean & Jerk 10 in 10
• Rope Climb

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Easier than it looks

Today's WOD:

3 Squat Clean 115/75 lbs

3 Split Jerk

3 rounds of above then;

  

30 Toes-through-Rings

  

Immediately followed by 3 Rounds of:

  

3 Power Clean

3 Push Jerk

  

For total time.

Time Limit: 12 Minutes

  

Followed by:

20 Glute Ham Raises NFT

Warm-up:

Split Jerk Footwork Wave x20

One Minute BarWork:

1. Squat Clean w/bar
2. Split Jerk w/bar
3. Power Clean w/bar
4. Push Jerk w/bar

MOD:

• Clean
• Split/Push Jerk
• Power Clean
• Toes-through-Rings
• Glute Ham Raise

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

Overhead then Sitting Up, Repeat

Today's WOD:

3 Push Press/Jerk @ Shoulder Press 1RM

15 Sit-ups

  

15 Minute AMRAP

  

Followed by:

  

20 Glute Ham Raises NFT

Warm-up:

One Minute BarWork:

1. Hang Power Clean w/bar
2. Front Squat w/bar
3. Push Press w/bar
4. Clean w/bar

MOD:

• Push Press/Jerk
• Glute Ham Raise

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results: