Category: WOD

12/08/2015

By

Honey Badger Gym – CrossFit

shoulder prep circuit (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
then 3 rounds

10 empty bar high hang squat snatches or ohs

12 pullups or ring rows

misfit snatch complex (2-2-2-2-2 @ 80-90% of complex max)

1 snatch + 1 OHS + 1 hang snatch + 1 OHS

Metcon (3 Rounds for reps)

3 min AMRAP

9 push jerk 135/93

9 lateral bar over burpees

rest 2 minutes

3 min AMRAP

6 push jerks 185/123

6 bar facing burpees

rest 2 minutes

3 push jerks 205/133

3 burpees

RX+ 225/143 for last weight increase

12/07/2015

By

Honey Badger Gym – CrossFit

12/07/2015 (No Measure)

3 rounds

15 heavy russian kb swings

10 box jump overs

Back Squat (5-5-5-5-5 @ 90% of 5RM)

rest 2-3 minutes between sets

Metcon (3 Rounds for reps)

2 min ME Goblet squats 53/35

2 min ME one arm russian KB swings 53/35 (switch hands anytime)

Rest 1 minute

RX+

2 min ME alternating pistols

2 min ME KB snatches 70/53 (switch hands any time)

rest 1 minute

12/07/2015

By

Honey Badger Gym – CrossFit

12/07/2015 (No Measure)

3 rounds

15 heavy russian kb swings

10 box jump overs

Back Squat (5-5-5-5-5 @ 90% of 5RM)

rest 2-3 minutes between sets

Metcon (3 Rounds for reps)

2 min ME Goblet squats 53/35

2 min ME one arm russian KB swings 53/35 (switch hands anytime)

Rest 1 minute

RX+

2 min ME alternating pistols

2 min ME KB snatches 70/53 (switch hands any time)

rest 1 minute

Testing

By

Honey Badger Gym – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip