C&J Fun

Today's Lift:

Back Squat

75% x5 reps

85% x3 reps

95% x1x3 sets

Today's WOD:

2 Power Clean @50% C&J 1RM

1 Push Jerk @50% C&J 1RM

  

6 Minute AMRAP

  

Followed by:

Atlas Stone (Over Shoulder) x10 NFT

Warm-up:

Squat x15

Hip Extension x15

One Minute Bar Work:

1. Power Clean w/bar
2. Push Jerk w/bar

MOD:

• Back Squat 
• Power Clean
• Push Jerk
• Atlas Stone

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

The CrossFit Way to Celebrate Christmas!

Today's WOD:

“The 12 Days of Christmas: Barbell Style 95/65 lbs”

  

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

  

Last on: 12 22 11

Time Limit: 40 Minutes

Inspired by the song: Round 1 is 1, then 1 & 2, then 1 & 2 & 3, and so on . . .

Warm-up:

One Minute Barwork:

1. Front Squat
2. Hang Power Snatch
3. Overhead Squat
4. Sumo Deadlift High Pull

MOD:

• All movements.

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

From Shoulder to Overhead

Today's WOD:

Shoulder Press 65%x9 75%x5 85%x3

Push Press 85%x9 95%x5 105%x3

Push Jerk 95%x9 105%x5 110%x3

  

Time Limit: 20 Minutes

  

Followed by:

  

10 Weighted GHD Sit-ups NFT

Warm-up:

3 rounds of:

1. Pull-up x8
2. Burpee x8
3. Squat Jump x8
4. Push-up x8

MOD:

• Shoulder Press
• Push Press
• Push Jerk
• GHD Sit-up

Post-WOD:

Stretch: Simple Five Way Shoulder

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:

Benching and Jerking

Lift:

Bench Press

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

7 Push Jerk 135/95 lbs

21 Doubleunders

  

7 Minute AMRAP

Warm-up:

1. Jump Rope 3 Minutes
2. Shoulder Swing x20

MOD:

• Bench Press
• Push Jerk
• Doubleunder

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results: