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WOD

12.14.17 RFQ; deadlifts and muscle ups

CrossFit SAW – CrossFit Strength Metcon (No Measure) 5 RFQuality: 3-5 ring muscle ups 5 deadlifts @ 70% (round 1) 4 deadlifts @ 75% (round 2) 3 deadlifts @ 80% (round 3) 2 deadlifts @ 85% (round 4) 1 deadlift @ 90% (round 5) Muscle-ups (5 x...

12.13.17 Tabatas

CrossFit SAW – CrossFit Metcon Metcon (3 Rounds for reps) Tabatas 40/20: 1. Row cals 2. Box push 90/45# 3. Slam balls AHAP 4. Burpees 5. DB snatch 50/35#1. Work for 40 seconds, rest for 20 2. Go through 3 times, 1-2 min rest between...

12.12.17 Bench Press

CrossFit SAW – CrossFit Strength BCTI: 5 x 5, building Bench Press (5 x 8 @ 60 or 65%) Pick 1 percentage to stick at for all 5 Metcon BCTI: AMRAP 8 3 thrusters 75/55# 6 strict knee raises 9 single unders Metcon (AMRAP – Rounds and Reps) AMRAP 12: 3...

12.11.17 Alternating EMOM

CrossFit SAW – CrossFit Strength Metcon (No Measure) EMOM 14: Min 1- 6 strict pull-ups Min 2- 8 HSPU Min 3- 10 back squats, by feel, under 60%Modify rep scheme as you need to to fit your abilities Back Squat (5 x 10 below 60%) Metcon Metcon (Time) For...

12.7.17 Shoulder Press

CrossFit SAW – CrossFit Strength Shoulder Press (6 x 2 @ 70 or 75%) Pick whichever percentage you can do with the best form. Stick with it for all 6 sets Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 4 hang power cleans 115/75# 8 wall balls 20/14#...

12.6.17 Part-ner WOD

CrossFit SAW – CrossFit Metcon Metcon (Time) For time, teams of 2: 100 alt. arm DB snatches 50/35# 90 abmat situps 80 burpees 70 abmat situps 60 box jumps 24/20” 50 abmat situps 40 slam ball AHAP 30 abmat situps 20 HSPU 10 abmat...

12.5.17 Bar MU & Snatch/hang snatch

CrossFit SAW – CrossFit Weightlifting EMOM 19: Even- 2 bar MU Odd- 1 snatch + 1 hang snatch BCTI: 2-4 most advanced pull-up progression Power snatch or hang power snatch, 1 rep Bar Muscle-ups (EOMOM, even: 2 reps) 10 sets total Scale to strictest pull-ups...

12.4.17 3 Rounds, each for time

CrossFit SAW – CrossFit Metcon Metcon (3 Rounds for time) 3 rounds, each for time: Row 500m 8 power cleans 135/95# 6 front squats 4 push jerksRx+...

11.30.17 Bench

CrossFit SAW – CrossFit Strength Bench Press (2 x 5 @ 65%) Bench Press (2 x 4 @ 70%) Bench Press (2 x 3 @ 75%) Bench Press (2 x 2 @ 80%) Bench Press (2 x 1 @ 85%) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5: 10 DU 5 air...

11.29.17 3 RFT

CrossFit SAW – CrossFit Metcon Metcon (Time) 3 RFT: 7 deadlifts 7 burpees 7 wall balls 20/14# 5 power cleans 5 burpees 5 med ball cleans 20/14# 3 burpees 3 bar muscle ups 3 clusters@ 155/105# Do the med ball cleans correctly! Don’t fly through them because it’s...

11.28.17 Gymnasty work

CrossFit SAW – CrossFit Gymnastics EMOM 9: Even- 10-20 push-ups Odd- 5 strict pull-ups Push-ups (EOMOM x 5, 10-20 reps) Pull-ups (EOMOM x 5, 5 strict pull-ups ) Strict C2B if able Metcon BCTI: 6-9-12-15 Rep scheme Metcon (Time) 9-15-21-27: Abmat sit-ups OHS...

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