Friday October 20th 2017

Crossfit Perfection – CrossFit

CFP partner wod#1 (AMRAP – Reps)

6 Min AMRAP

50 wall balls 20/14#

1 Rope Climb

50 Meter Partner Carry Sprint back

1 Rope Climb

Row for Calories until time is up.

Only 1 partner working at a time. Split reps any way you like. Either Partner can do rope climb

CFP partner WOD#2 (AMRAP – Reps)

7 Min AMRAP

20 power snatches 95/65#

12 Overhead squats 95/65#

15 Synchro Bar facing Burpees

12 Clean & Jerks 155/75#

15 Synchro Bar facing Burpees

Rest of the time partner Deadlifts @245# use the same bar as the 155 weight, but add a 90 lbs.

Only 1 Partner working at a time (split reps any way you like)except for Deadlifts & Bar facing burpees

CFP partner WOD#3 (AMRAP – Reps)

7 Min AMRAP

50 Cals on Assault bike

20 Thrusters 115/65#

50 Meter lunges w/ KB 53/35#/Together (sprint back after both partners have crossed 50 m mark.

40 Back Squats 155/115# Guys must clean weight from the floor. Girls could have the guys place the barbell on their backs

Only 1 partner working at a time (split reps any way you like) except for the lunges.

Friday October 13th 2017

Crossfit Perfection – CrossFit

Bear Complex (Time)

5 rounds for time:

7 sets of the following sequence unbroken

Power Clean

Front Squat

Push Press

Back Squat

Push Press

* Work up to max

* 5 burpee penalty if have to drop the bar without completing the 7 sets. The bar could be put down after each round.

Kettle Bell swings Max reps in 3 Minutes (AMRAP – Reps)

Kettle Bell swings 53/35# Max reps in 3 Minutes

Burpees Max reps in 3 Minutes (AMRAP – Reps)

Burpees Max reps in 3 Minutes

Wednesday October 11th

Crossfit Perfection – CrossFit

Shoulder Press (3×8…1 set @ 60%, 1 set @ 65%, 1 set @70%)

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Add 2 extra Burpees for Naomi’s Birthday!