WOD 02.12.18

Strength

Clean and Jerks 70% x 2, 75% for 2 x 3, 80% for 2 x 2, 85% for 2 x 1, 88% x 1

Back Squats (Box Optional) 7 x 3

Conditioning

For Time

400m Run

30 Kettlebell Swings (70lb/55lb)

20 Chest to Bar Pull-ups

10 Burpee, jump to a 8-10 inch target overhead

Hero Saturday 02.10.18 “Coe”

COE

10 Rounds for time

  • 95/65-lb. thrusters, 10 reps
  • 10 ring push-ups

Keith Adam Coe

U.S. Army Sgt. Keith Adam Coe, 30, of Auburndale, Florida, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Washington, died April 27, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

He is survived by his wife, Katrina; two sons, Killian and Keith Jr.; and daughter, Klover.

First posted by CrossFit HQ on Aug. 12, 2010

WOD 02.09.18

Strength

Power Snatch 65% for 3 x 3, then work up to a 3RM

Back Squat

Set 1: 88% x 2, rest 2 minutes, then 70% x 6

Set 2: (add 10 pounds to each weight if possible) 88% x 2, rest 2 minutes, then 70% x 6

Set 3: (add 10 pounds to each weight if possible) 88% x 2, rest 2 minutes, then 70% x 6

Deadlift from 6 Inch Blocks 5RM, then reduce by 10% for a set of 5

Conditioning

4 Rounds with 2 min between rounds:

Prowler Pushes for 20 yards at moderate weight (move the sled as fast as possible)

WOD 02.08.18

Strength 

Jerk from a racks; work up to a 3RM and then reduce by 10% for a set of 3

Bench Press

Set 1: 88% x 2, rest 2 minutes, then 70% x 6

Set 2: (add 10 pounds to each weight if possible) 88% x 2, rest 2 minutes, then 70% x 6

Set 3: (add 10 pounds to each weight if possible) 88% x 2, rest 2 minutes, then 70% x 6

Gymnastics Strength Work

EMOM 9 minutes

Rotate through 3 sets of for quality

Minute 1: 3-5 Strict Toes to Bar

Minute 2: 3-5 Strict Pull-ups

Minute 3: 3-5 Strict Handstand Pushups

Muscular Imbalance Work

3 sets

4-Inch Elevated Suitcase Deadlifts with Kettlebell x 10 each side (as heavy as possible and  stay unbroken for 10)

Plank Hold for 1 min

Kettlebell Bottom-up One Arm Carry x 50ft each arm (as heavy as possible)