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Saturday Warm Up: 6 min AMRAP 1:00 jump rope 10 KBS 10 scap pul-ups 10 scap push-ups Strength/Skill: HPC 3 TNG reps every 2 minutes for 10 sets hitting WOD weight in set 3 WOD: Teams of 3 Split 150 sit-ups, 120 CTB pull-ups, 120 push-ups, 60 hang power cleans (#145/#100)  Robert Bruce is part of start up clothing company, and is offering CrossFit NOLA members and friends 15% off! use the code: crossfitnola for the discount or the code: boxdropoff and he will deliver them to the gym for no shipping costs! http://www.wearbrix.com/buy Friday Warm Up: 6 min AMRAP 10 wall balls 10 inch worms 10 light KB swings Strength/Skill: Find 1 RM power clean WOD: 14 min AMRAP 7 DB thrusters R 14 KBS 7 DB thrusters L 14 toes to bar  Thursday Warm Up: 6 min AMRAP 10 box jumps (step down) :30 noes and toes drill 10 BB push press Strength/Skill: Every 3 minutes x 5 2 heavy jerks from the rack WOD: On minute 1 do 1 clean and jerk PC + S2OH On minute 2 do 2 clean and jerks until failure If you do not get to round 9, then continue the EMOM at 3-5 clean and jerks per minute through round 9 (#135/#95)  Wednesday Warm Up: 6 min AMRAP 150m row 10 banded good mornings 5 press ups *row progressively faster Strength/Skill: 2 heavy power snatch every :90 for 7 sets WOD: 2k row time trial *12 min cap  Tuesday Warm Up: 6 min AMRAP 1 min jump rope :30 dead hang 10 pause goblet squats 10 inchworms Strength/Skill: 10 min EMOM Evens 8 KB OH reverse lunge Odds 6-8 toes to bar WOD: 3 Rounds for Time 30 air squats 30 burpees *15 min cap  Monday Warm Up: 6 min AMRAP 200m run 10 banded good mornings 10 scap pull-ups Strength/Skill: 5 sets every :90 seconds 8-10 bent over double kettlebell row WOD: "Helen" 3 Rounds for Time 400m run 21 KBS 12 pull-ups *18 min cap  Saturday Strength/Skill: Build to heavy thruster in 10 min and work rope climb technique during breaks WOD: Teams of 3 120 power snatch split however (#75/#55) 21 rope climbs (sub 2:1 rope walk) 90 thrusters (#95/#65)  Friday Warm Up: 6 min AMRAP 10 light KBS 10 low box jumps (step down) 10 DB strict press with :30 hold Strength/Skill: 6-8 x 5 single arm dumbbell row Rest 1:30 between sets WOD: 12 min AMRAP 3 OHS (#95/65), 3 pull-ups, 20 double unders 6 OHS, 6 pull-ups, 20 double unders 9 OHS, 9 pull-ups, 20 double unders...  Thursday Warm Up: 6 min AMRAP 150m row 10 pass throughs 10 steps walking groiner Strength/Skill: 12 min EMOM Evens 6 DB snatch Odds :30 HS hold WOD: 40 box jumps, all step down (24/20) 20 toes to bar 30 box jumps 15 toes to bar 20 box jumps 10 toes to bar *14 min cap  |
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