Empire State CrossFit

Work up to a heavy-ish deadlift

12 deadlifts 315/205

40 wallballs

9 deadlifts

30 wallballs

6 deadlifts

20 wallballs

3 deadlifts

10 wallballs

5 sets

1 hang snatch + 2 ohs

300 double unders for time-everytime you mess up 5 toes 2 bar

Competition

front squat

5 sets of 2

rest same as class!

Work up to a heavy c&j

2011 comp wod #2

grace-su

30 clean & jerks 135/95

5 burpees omem

competition

Gymnastics Skills Warm-Up
Three sets, not for time, of:
Rope Climbs (with legs) x 4 reps
Muscle-Ups skills sheet
L-Sit -skills sheet

take 15 min to work up to a heavy split jerk

3rft

15 manmakers 55/35

20 hspu

row 500

6 am looking chiseled

Front squats 3×5

2011 In house competition wod #2

21-15-9

Front Squats 95/65

k.b. swings 53/35

pullups

http://www.usatoday.com/story/news/nation/2013/06/14/elderly-man-breaks-weightlifting-record/2422467/

Competition

Olympic Lifting Skill Complex – Snatch
(3 reps of each, twice through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

Perform snatches every two minutes,  and build every two minutes for example:
0-2 = 135 lbs x 2
2-4 = 155 lbs x 2
4-6 = 165 lbs x 2
6-8 = 175 lbs x 2
8-10 = 185 lbs x 1
10-12 = 195 lbs x 1
12-14 = 205 lbs x 1
14-16 = 215 lbs x 1
16-18 = 225 lbs x 1
18-20=230 lbs x 1
(If you miss a weight, just use it for the next set, and if you don’t make it up to the weight you wanted to hit, that’s fine too

I know these back squats have been a little rough so I am going to cut this program 6 weeks early, so for the last time:

Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 85-90%)
Rest 3 minutes between sets.

c2b pullups-skill sheet

ghd-skill sheet

Team wod

5rds

10 thrusters 135/95

20 pullups

30 double unders