7 Oct 13 Snatches, Swings, and a Mile Run

1 RM Hang Power Snatch

then

EMOM for 5 minutes:

2 Hang Power Snatches @ 65% of 1rm Power Snatch.

5 Min Rest then

For time and reps:

5:00 ME KB swings 24/16kg

Run 1 Mile

4 Oct 13 Grace

30 Clean & Jerks
for time
135/95

5 October 13 Deadlifts and OHS

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

3 Oct 13 5 Rounds for Time CrossFit Classic programming continues

15 Walking Lunge Steps carrying 95/65 bar in front rack
30 Double Unders

KB WOD

3 Snatch Worksets

1:30 each arm at load (18 reps)
 3min Rest

1:30 ea arm at load (18 reps)

3 min rest

1:30 each arm at load minus (21 reps)

rest 3 min

5 rounds for distance
1min Row
1 min Rest

2 Oct 13 4 Rounds for time.......

4 Rounds for time
3 Rope Climbs
30 Pushups
30 Situps

1 Oct 13 LuRong 4

KB WOD

Increasing weight throughout

4 Rounds

1min 1arm Swing RT

1min 1 arm swing LT

1 min rest

Rest 4 min

4 Rounds 

1 min jerk (2 bells for guys 1 for gals with hand change at the 30)

1 min rest

Rest 2 min

2 min AMRAP airsquats

Total reps of all combined equal score

Group WOD

LuRong 4
10 Min Time Cap:

50 Thrusters
50 Toes-to-Bar
The athlete must complete all 50 Thrusters before moving on to the next movement
Movement Details - Men

Level III (3)
50- 95 lb Thrusters
50- Toes-to-Bar

 Level II (2)
50- 65 lb Thrusters
50- Ab Mat Sit-Ups 

Level I (1)
50- 45 lb Thrusters
50- Anchored Ab Mat Sit-Ups


Movement Details - Women
Level III (3)
50- 65 lb Thrusters
50- Toes-to-Bar

 Level II (2)
50- 45 lb Thrusters
50- Ab Mat Sit-Ups

 Level I (1)
50- 30 lb Thrusters
50- Anchored Ab Mat Sit-Ups

30 Sep 13 Pain Threshold stuff....

4 Rds

40 DU

12 STOH 95/65

12 CTB

Rest 2 min