“A CrossFitter’s Climb” by DB
3min AMRAP:
-7 Hang Power Snatch 115/75 RX+135/95 MRX 95/65
-7 T2B
Rest 2min / Add Wt
3min AMRAP:
-7 S2O 135/95 RX+155/105 MRX 115/75
-14 Air Squats
Rest 2min / Add Wt
3min AMRAP:
-7 Hang Power Clean RX+185/125 155/105 MRX 115/75
-7 Barbell Push-Ups
Rest 2min / Add Wt
6min AMRAP
-7 Deads 225/155 RX+275/185 MRX 185/125
-7 Barbell Push-Ups
-7 WallBall Sit-ups 20/14lbs MRX 14/10lbs
-14 Air Squats
1st WOD @ 85# – 3 rounds (42 Reps)
2nd WOD @ 105# – 4 rounds plus 3 S2O (59 reps)
3rd WOD @ 125# – 3 rounds plus 1 HPC (43 reps)
4th WOD @175# and 14# WB GHD Sit ups – 3 rounds plus 7 barbell push ups (119 reps)
Total = 263 repsb
Fun WOD. Good job 6:00. TGIF!!! Bring a friend tomorrow.
1: w/55# & GHDs = 3 rds + 4 snatch (46 reps)
2: MRx = 3 rds (63 reps)
3: MRx = 3 rds (42 reps)
4: MRx = 3 rds + 4 DL (109 reps)
Total 260 reps
WOD: RX’d
1. 3 rounds
2. 3 rounds + 4 S2O
3. 3 rounds + 1 HPC
4. 3 rounds + 4 DL
Reps: 261
Just so Branson doesn’t think I’ve been lazy this week.
Wed:
2 position pause Power pulls 3@135-185-205-225-225/235
Speed Chain Bench 2×3@155, 4×3@185
DB Row, BB Shrugs, Waiters Walk
Marching sled drag 14x100yd
Thurs:
PC+SC+2 FS 155-185-195-215-215-225
Chain Tempo Squat 4:1:0
3@205-245-255, 2@275-275-295
Vert Jumps, good morning, Single leg DB RDL, Rev Hyper
Fri:
WOD rx wt
Treated each amrap as a 3RFT
WOD 1- 2:12, WOD 2- 2:19, WOD 3-1:34, WOD 4-4:14
Wod RX
1. 3+4 snatches
2. 3 even
3. 2+2 HPC
4. 5 even
WOD
1. 75# 3+1 HPS
2. 85# 3+1 S2O sub lunges for squats
3. 105# 3+5
4. 125# 4+1DL sub lunges for squats
Wod rx
4+5 HPS
4+1 S2O
4+5 HPC
3+5 air squats
WOD MRX:
WOD 1: 3+7
WOD 2: 4+1
WOD 3: 3+9
WOD 4: 4
WOD rx’d
4rds+6HPS
4rds+5S2O
4rds+5HPC
4rds+3DL
Wod RX+ W/GHD wall ball sit-ups 30lb ball
3+7 HPS
4+2 S20
3+3 HPC
3+14 reps (7 Barbell pushups)
Rx’d:
3 rds
4 rds
3 rds + 2
4 rds
WOD 1 95# ttb. 2rds +3 reps
WOD 2 115# 3 tds
WOD 3 135# bbpu 3 rds
WOD 4 185# 2rds +4 reps
WOD RX+ with 30lb GHD sit ups
3 rounds + 1
3 rounds +7
3 rounds +1
3 rounds +1
WOD: RX
1. 3 rounds
2. 3 rounds
3. 3 rounds
4. 3 rounds
WOD RX
1- 4 rds + 4 HPS
2- 4 rds
3- 4 rds + 5HPC
4- 4 rds + 4 DL
WOD
As Rx’d
1: 4rds+3HPS
2: 4rds+3S2O
3: 4rds+1HPC
4: 3rds+5 WB Sit-ups