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WOD

For time

5 Rounds of

  • 6 DB Push Jerks
  • 9 DB Hang Cleans
  • 12 DB Deadlifts

Then

  • 50 Toes to bar (L2: K2E, L3: Knee Raises)
  • 25 Burpees

DB Weights = RX: 45/25, L2: 35/15, L3: 25/10

WOD

Strict Press
5×5 @ 70% of 1RM

16 Minute Alternating EMOM of

  • Odd Minute: 8 Hang Power Cleans (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • Even Minute: 6 Bar Facing Burpees

WOD

‘DT’

5 RFT of:

  • 12 Deadlifts (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 9 Hang Power Cleans (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 6 Push Jerks (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

WOD

‘DT’
5 RFT of:

  • 12 Deadlifts (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 9 Hang Power Cleans (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 6 Push Jerks (Competition: 155#/115#, Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

  

Skill

Hang power clean

WOD

3 Rounds for time of:

RX:

  • 45 Front Squats (45#/25#)
  • 30 Push Ups
  • 15 Hang Power Cleans (115#/75#)

L2:

  • 45 Front Squats (45#/25#)
  • 30 Push Ups
  • 15 Hang Power Cleans (95#/65#)

L3:

  • 60 Back Squats (45#/15#)
  • 30 Knee Push Ups
  • 15 Hang Power Cleans (75#/45#)

Performance WOD
Recovery Week

Press:
5 x 35% of max
5 x 45%
3 x 55%
5 x 35%
5 x 45%
5 x 55%

Core Challenge Day 13

4 rounds time
20 reps of each

RX,L2,L3
1 leg hip bridge
hollow rocks
Towel inchworms

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WOD

5 rounds for time of:
12 Hang power Cleans & Jerks (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
9 Thrusters (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
6 Snatches (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)

Performance WOD Test

  1. Squat with enough ROM and stable form (BW)
  2. Front Squat with enough ROM and stable form (75% BW)
  3. OH squat with enough ROM and stable form (40% BW)
  4. Deadlift (185#/115#)
  5. Kipping Pull-up (10 linked reps/5 linked reps)
  6. T2B (8 unbroken reps/3 unbroken reps)
  7. Rope climb
  8. Shoulders to Overhead (starting with a rack position and display a full lock-out at the top of the movement with hands, shoulders and feet in vertical alignment)
    1. Press (95#/65#)
    2. Push Press (115#/80#)
    3. Push Jerk (135#/95#)

9.  HSPU (kipping or strict) from head on the floor to elbows and shoulders at full extension.
10. Ten unbroken DUs

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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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