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WOD 071217: Hamstring, HamStrong


CrossFit:  Strength: Deadlift 8×3 First 4 Sets 35%, 45%, 55%, 65% Last 4 Sets work up to Heavy 3 Conditioning: For Time 21-15-9 Deadlfit (135/95) Push Jerks Burpees over Bar RX+: For Time 21-15-9 Deadlfit (155/105) Push Jerks Burpees over Bar Hybrid: WOD 1: WOD 1 15 Minute AMRAP 5 Clapping Pushups 10 Wallballs (20/14)

CrossFit: 

Strength:

Deadlift
8×3
First 4 Sets 35%, 45%, 55%, 65%
Last 4 Sets work up to Heavy 3

Conditioning:

For Time
21-15-9
Deadlfit (135/95)
Push Jerks
Burpees over Bar

RX+:

For Time
21-15-9
Deadlfit (155/105)
Push Jerks
Burpees over Bar

Hybrid:

WOD 1:

WOD 1
15 Minute AMRAP
5 Clapping Pushups
10 Wallballs (20/14) (10/9)
15 Cal Row

WOD 2:

For Time

21-15-9
2 KB DL (AHAP)
DB Push Press
Burpees

BootCamp:

WOD 1:

8 Minute AMRAP
5 Tire Flips
10 One Arm Russian Swings (24/16)
(5L/5R)

90 Sec Rest

8 Minute AMRAP
5 Strict Press (25/15)
10 Weighted Step Ups (24/20)

90 Sec Rest

8 Minute AMRAP
5 Strict Pullups
10 V-Ups

90 Sec Rest

8 Minute AMRAP
5 Clapping Pushups
10 Wallballs (20/14) (10/9)

(No Clapping? Sub Plyo Pushup)

Novem Barbell Club:

2 Rounds – Not for Time *10 minutes
10 x PVC Overhead Wall Squat
10 Goblet Squats @ AHAP
5 x Tall Cleans

3 Cleans from the blocks (top of knee or close)
build to a max triple for the day – *20 minutes

5 Back Squat
warm up to 70%
then
(5) x 5 @ 75%

2 Tempo Overhead Squats
(3 count down, 3 count hold in the bottom, 1 count up!)
(6) x 2 @ based on feel or 85% of 1 RM Snatch

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