West LA CrossFit WOD: Saturday 12/20/14

IMG_32368am Lifting Session and then some
3 Position Halting Snatch Deadlift – 3 count at all three positions (1 inch off the ground, knees, power position), then go back down in reverse order.  5 X 3 – build up 80 to 85% of full snatch weight
Pause Snatch – Starting from the power position, lower to below the knees, pause for a 5 count and then into a full snatch.
Singles – building weight to 75%  then  5 x 1 – at 75%
4 Rounds each for time of:
300m Row
6 Defecit HSPU (12/8″)
4 Muscle Ups

Rest 2 mins (or as close as possible)

9:30 CrossFit
“Switchstix”
Teams of 2 AMRAP in 20 mins:
10 DB Push Presses (35/20)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)
Parters complete full rounds before switching.

10:30 CrossFit Elements
“Switchstix”

West LA CrossFit WOD: Friday 12/19/14

WOD
400 Meter Dummy Carry
4 Rounds of:
10 Deadlifts
10 Cleans
10 Push-Ups
finish with 400 Meter Dummy Carry

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm

West LA CrossFit WOD: Thursday 12/18/14

IMG_4504Ninja (OC Throwdown Master’s Event #3)
Complete 2 Rounds for time of:
30 KBS (32/24kilo)
40 Squats
30 Toes to Bar
50 Double Under

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm ADV, 8pm

6pm Advanced
Iron Clad Shoulders-Warm Up
10 sets of 3 Position Snatch building
then
3-5 Rounds of:
15 Weighted GHD Back Extension
15 Pendlay Rows
15 Prone Shoulder Extension
10 Good Mornings

West LA CrossFit WOD: Wednesday 12/17/14

IMG_4632Rollin Thunder
A.) Barbell Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Jerk (split is fine)
Build up to heaviest
B.) Sprint
200 Double Unders for time
Every min complete 4 Burpee

WOD Times-6am, 7am, 12:15pm, 5pm, 7pm, 8pm