Archive for December, 2015

12/12/2015


Hilltop CrossFit – WOD

SKILL

Metcon (No Measure)

EMOM for 16min (alternating movements)

Min 1: KB swings

Min 2: box jumps

Min 3: T2B

Min 4: double unders

*goal is to maintain perfect sustainable reps

CONDITIONING

Metcon (Time)

In teams of 4

10 rounds

12 deadlifts 70/45

9 hang power cleans

6 STOH
* No set amount of reps for anyone just get the work done

11/12/2015


Hilltop CrossFit – WOD

Murph (Time)

Run 1600m

100 pull ups

200 push ups

300 air squats

Run 1600m

*50min time cap
Level 2

100-200-300 – no partitioning, in 10/5kg weight vest

09/12/2015

Hilltop CrossFit – WOD

SKILL

Snatch (10mins working on skill)

* pause for 2 FULL seconds at front of knee, mid thigh and catch positions for every lift. SKILL NOT WEIGHT

CONDITIONING

Metcon (3 Rounds for reps)

1) 3min AMRAP of box jumps (60/50)

Rest 1min

2) 2min AMRAP of burpees

Rest 1min

3) 1min AMRAP of burpee box jump overs
3min AMRAP is rnd 1, 2min AMRAP is rnd 2, 1min AMRAP is rnd 3. That is your 3 rounds for reps.

MOBILITY

(No Measure)

ROMWOD

Bring a towel or mat

08/12/2015


Hilltop CrossFit – WOD

A: Back Squat (8mons to find a heavy single for the day)

B: Back Squat (3 x 2,2,2 (cluster set) @ 85% of above)

CONDITIONING

Metcon (AMRAP – Reps)

In pairs

Max GTOH (42.5/30) in 11mins

Change every time a partner runs 200m

*Ground To Over Head can be c&j or snatch

Level 2

4 rounds for time – 10min cap

Run 200m

10 GTOH (61/42.5)

07/12/2015


Hilltop CrossFit – WOD

SKILL

(No Measure)

Rope climb – 10mins

If you can climb a rope make sure you get at least 5 ascents in.

Those who can’t rope climb yet, your goal is to get a solid locked off with the feet

Level 2

7 x 2 ascents without feet touching the ground between ascents

STRENGTH

A: Power Clean (8mins to find a heavy single for the day)

B: Power Clean (3 x 2,2,2 (cluster set) @ 80% of above)

*New set every 2mins. 2’s are touch n’ go

CONDITIONING

Metcon (Time)

3 rounds

25 Russian KB swings (24/16)

20 abmat sit ups

15 deadlifts (60/40)

10 t2b

Level 2

3 rounds

25 Russian swings (32/24)

20 GHD sit ups

15 deadball to shoulder

10 t2b

04/12/2015

Hilltop CrossFit – WOD

SKILL/STRENGTH

(No Measure)

Crossover Symmetry demo (20mins)

SKILL/STRENGTH

Metcon (No Measure)

Muscle up development

If you can do muscle ups EMOM for 10mins – 1-3 muscle up

If not, work strength

3 rounds

8-12 strict pull ups

4-8 strict dips

CONDITIONING

Metcon (AMRAP – Reps)

In pairs

Row as many calories as possible in 5mins

Change every time your partner completes 7 push press (50/35)

02/12/2015

Hilltop CrossFit – WOD

SKILL/WARM UP

(No Measure)

HSPU skill fr 10mins

Work at your skill level – reduced RoM, pike on box, wall climbs, etc.

Level 2

EMOM for 10mins

3-7 deficit HSPU

SKILL

Snatch Balance (15mins on singles)

*NOT A 1RM, focus on speed and stability OR mobility as needed

CONDITIONING

Metcon (AMRAP – Reps)

In pairs

Max thrusters (42.5/30) in 7mins

Pairs change every time partner does 10 pull ups

*Thrusters only count while partner is doing pull ups, not resting

Level 2

Use 50/35kg and do C2B