Archives: » 2015 » September

Wednesday 9.30.15

Posted 30 Sep 2015 in WOD

Weightlifting

“Cluster” practice – 1 clean into a thruster + 2 thrusters – 12 min to climb to a challenging triple.

Strength

Sumo Deadlift – 10, 5, 3, climbing

Wod

10 Min AMRAP

a. Shoulder to Overhead x 10 – 115/85

b. TTB x 10

c. DU’s x 30

 

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Tuesday 9.29.15

Posted 29 Sep 2015 in WOD

Odd Object / Midline

Farmer’s Walk x 1 Lap – 70/50

into 2 rounds of

a. Hollow Rock x 20

b. Sprinter Sit-Ups x 10 per leg

c. V – Ups x 10

d. Toe Touch x 10

Strength

Bench Press – 25 reps in least amount of sets x 80%

Wod

3 RFT

a. 400m Run

b. 6 Power Cleans – 155/105

c. 12 Pullups

d. 24 Push-ups

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Monday 9.28.15

Posted 27 Sep 2015 in WOD

Weightlifting – Snatch

Technique Primer: Sotts Press: 4×2, climbing

then,

EMOM x 5min: Power Snatch (position 2) + Snatch (“squat”, Position 1) + 1 OHS x 75%

Strength

Squat – 3x5x80% – every 2nd minute

Wod

10 min AMRAP

a. 10 Power Snatches – 115/75

b. 10 Box Jumps – 24/20

 

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Friday 9.25.15

Posted 25 Sep 2015 in WOD

Weightlifting

Snatch or C&J – You Select

EMOM x 1 x 10 min, climbing to a 1rm from Position 2

Strength

Squat – EMOM x 10 x 92% –

Wod

3RFT

60 DU’s

30 Wall Balls – 20/14

15 Deadlifts – 225/155

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Thursday 9.24.15

Posted 24 Sep 2015 in Uncategorized

Active Recovery Day / Make-up Day

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Wednesday 9.23.15

Posted 23 Sep 2015 in WOD

Weightlifting

Jerk Stance Press: 5×3

Mid Hang Power Clean x 2 + 1 Front Squat +1 Jerk, EMOM x  70% x 5 min

Wod

3RFT

a. 10 Front Squats – 155/105

b. 15 Pull-ups

c. 25 DU’s

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Tuesday 9.22.15

Posted 22 Sep 2015 in WOD

Odd Object

Suitcase Carry x 3 trips – Alternate arms at half way point each trip – 70/50

Wod

21-15-9

a. KB Swing – 70/50

b. Ring Dip

c. Row x Cal

Strength

Bench Press – 25 reps x 75% in least amount of sets

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Monday 9.21.15

Posted 21 Sep 2015 in WOD

Weightlifting – Snatch

a. Sotts Press – 5 x 3, climbing

b. High Hang Snatch, EMOM x 3 reps x 5 min x 65%

Wod

9 min AMRAP – 3,6,9,12..climbing

a. Power Snatch – 95/65

b. Burpee over the bar

Strength

Squat – 3 x 5 x 75% (every 2nd minute)

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