9/27/16

kettlebell ann arbor ypsilanti crossfit weightlifting

WOD

10 rounds for time of:

10 Wall Balls, 20/14 lbs

10 Deadlifts, 185/125 lbs

Strength

9-7-5 reps of:

Strict Chest To Bar Pull-up

Strict Ring Dip

Conditioning

For time:

Run, 200 m

— then —

3 rounds of:

21 Air Squats

15 Push-ups

9 Toes-to-bars

— then —

Run, 400 m

— then —

3 rounds of:

21 Air Squats

15 Push-ups

9 Toes-to-bars

— then —

Run, 200 m

 

For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

9/26/16

crossfit ann arbor weightlifting ypsilanti kettlebell

WOD

Complete as many rounds as possible in 9 mins of:

3 Bar Muscle-ups

6 Snatches, 75/55 lbs

9 Double Unders

6 Bar Muscle-ups

12 Snatches, 75/55 lbs

18 Double Unders

12 Bar Muscle-ups

24 Snatches, 75/55 lbs

36 Double Unders

Strength

Front Squat 6×6 E3M

Conditioning

25-20-15-10-5 reps, for time of:

Wall Ball, 20/14 lbs

AbMat Sit-up

Then:

Turkish Get Up  10×2  (AHAP)

 

For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

 

9/25/16

ann arbor crossfit ypsilanti kettlebell weightlifting

WOD (Partner)

For time:
Run (medicine ball), 30/20 lbs, 800 m
50 Medicine Ball Cleans, 30/20 lbs
Medicine Ball Throw, 400 m
50 Medicine Ball Cleans, 30/20 lbs
Conditioning
3 rounds for time of:
40 Bulgarian Bag Spins
40 V-ups
Run, 800 m

For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

9/24/16

crossfit ann arbor ypsilanti weightlifting

WOD

Elizabeth
21-15-9 reps, for time of:
Clean, 135/95 lbs
Ring Dip

For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

 

9/23/16

crossfit ann arbor olympic weightlifting ypsilanti kettlebell

WOD

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Ring Dip

Run, 200 m

Strength

Back Squat 1×30 at 55% 1RM
Back Squat 1×20 at 60% 1RM
Back Squat 1×10 at 65% 1RM
E5M
Conditioning
7 rounds for time of:
25 Row Calories
20 Kettlebell Around the Body Passes, 24/16 kg
15 Leg levers
10 Wall Balls, 20/14 lbs

For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

9/22/16

ann arbor ypsilanti crossfit kettlebell weightlifting

WOD

Complete as many rounds as possible in 18 mins of:

10 Kettlebell Thrusters, 24/16 kg

Kettlebell Bear Crawl, 24/16 kg, 10 m

10 Renegade Rows, 24/16 kg

Walking Lunge, 24/16 lbs, 10 m

Conditioning

Every 1 min for 25 mins, alternating between:

10 Box Jumps, 24/20 in

Run, 100 m

10 Toes-to-bars

Run, 100 m

10 Kettlebell Swing (American)s, 32/24 kg

For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.

 

 

9/21/16

ypsilanti crossfit ann arbor weightlifting

WOD

For time:
20 Front Squats, 135/95 lbs
40 Burpee Over Bars
Sled Drag, 90/45 lbs, 800 m
40 Burpee Over Bars
20 Front Squats, 135/95 lbs
Conditioning
5 rounds for time of:
Run, 400 m
30 Kettlebell Swings, 24/16 kg
20 Bulgarian Bag Spins
Then:
Get Up Sit Up 12-12-12
For competitors, 0lympic weightlifting, accessory work, and kettlebell sport log into your CrossFit Lily Beyond The White Board account.