+1 (802) 448-3768 info@crossfittt.com 1879 Williston Rd, South Burlington, VT 05403

RTG W.O.D. – 11/5/13

AM: 3 x 3 Snatch @ 90% 3 x 3 Clean and Jerk @ 90% PM: Every 2 minutes for 10 Minutes, perform the following work: – 2 RDL @ 92% (Same weight used the last lifting session); – 12 Box-Jumps, Unbroken (30″/24″) – Rest…

RTG W.O.D. – 11/04/13

AM:
5 x 5 OHS Squat @ 80%
5 x 5 Bench Press @ 80%. Add 5 lbs to previous session.
5 x 8 Glute Ham Raises

PM:
A1. EMOTM, 12 Minutes:
– THIS Minute: 6 Weighted Kipping Pull-Ups, Unbroken (25/15);
– THAT Minute: 8 Weighted Hand-Release Push-Ups, Unbroken (25/15);

B1. 10 Minutes Rest

C1. EMOTM, 12 Minutes:
– THIS Minute: Farmers walk (65/45 lb barbell w/ fat-grip);
– THAT Minute: 12 Pistol Squats

RTG W.O.D. – 11/01/13: REST DAY

NOTE: Sunday is a rest day as well. If you cannot do Saturday’s double session, attempt to do Saturday’s workout (listed here) today. Otherwise, 20 min light jog / row, followed by 30 min of mobility work.

 

SATURDAY’S WOD:

AM:

– 2 x 3-Pos. Snatch @ 65%

– 2 x 3-Pos. Snatch @ 70%

– 3 X 5 Snatch High-Pull @ 70%

– 2 X 6 BH Jerk Drop

(Add 5 lbs. from prior session for all lifts)

 

PM:

A1. 21 – 15 – 9 of the following couplet for time:

– HsPU from a 4″ deficit;

– T-2-B

– Observe a 5:00 Time Cap.

 

B1. 5:00 Rest

 

C1. For Time:

– 40 Box Jumps (30″/24″)

– 30 Heavy KbS (32/24);

– 20 Ring Dips

– 10 Clean (185/135)

– 100 Double-Unders

RTG W.O.D. – 10/31/13

AM:

– 5-4-3-2-1 Muscle Snatch Progression (to 70% of 1 RM)

– 5 x 5 Front Squat @ 88%

– 5 x 5 Strict Press @ 88%

– 3 x 5 Deadlift @ 90%

(Add 5 lbs. from prior session for all lifts)

PM:

Mobility Work:

  • Split practice; Angry Frog;
  • Shoulder Smash w/ Kb, Foam Roller;
  • Olympic Squat Wall-Stretch (Birthing Stretch); Captain’s Pose Stretch
  • 20 minutes of lacrosse ball work.

RTG W.O.D. – 10/30/13

AM:

– 3 x 2 (1 Power Clean + 2 Clean, Unbroken) @ 70%, 3 Min Rest Btw. Sets

– 3 x 6 Clean High Pull @ 70%, 3 Min Rest Btw. Sets.

(Add 5 lbs. from prior session for all lifts)

 

PM:

A1.

– 3-3-3-2-2-2 Snatch Balance Drop (BH) Progression, 65% (3); 75% (2)

B1.

– 5k Row. 1st 250 of each 1000m @ 500m pace, 750m row EZ.

RTG W.O.D. – 10/25/13: “Crush-or-be-Crushed”

AM:

– 2 x 3-Pos. Snatch @ 65%

– 2 x 3-Pos. Snatch @ 70%

– 3 X 5 Snatch High-Pull @ 70%

– 2 X 6 BH Jerk Drop

(Add 5 lbs. from prior session for all lifts)

 

PM: 5 Rounds of the following work:

– 8 Touch-and-Go Snatch (115/75);

– 400m Run @ 92%

– 4:00 Rest

NOTE: Allow for full recoveries between each set of work.

RTG W.O.D. – 10/24/13: “Heavy-Up!”

AM:

– 5-4-3-2-1 Muscle Snatch Progression (to 70% of 1 RM)

– 5 x 5 Front Squat @ 88%

– 5 x 5 Strict Press @ 88%

– 3 x 5 Deadlift @ 90%

(Add 5 lbs. from prior session for all lifts)

 

PM:

– “Katie Taylor WOD,” aka “Massage and Tickle: For Time.” Mobility Work and Roll-Out. Attack anything and everything that’s tight. If you’d like to come in for the 5 or 6 pm class to do so, you’re welcome to – you can cheer on the rowers, and say goodbye to Chaim R, who’s last day is tomorrow (moving to LA).

RTG W.O.D. – 10/23/13: “Don’t Pull a Hammy”

AM: Strength Skill:

– 3 x 2 (1 Power Clean + 2 Clean, Unbroken) @ 70%, 3 Min Rest Btw. Sets

– 3 x 6 Clean High Pull @ 70%, 3 Min Rest Btw. Sets.

– 3-3-3-2-2-2 Snatch Balance Drop (BH) Progression, 65% (3); 75% (2)

Add 5 lbs. from prior (10/15) session for all lifts

 

PM: “Don’t Pull a Hammy” Complete 5 Rounds. Score each round.

– 8 Unbroken OHS (135/95; scale to 115/75 if necessary)

– 400m Sprint

– 3:00 Self-Timed Rest