NOVA CrossFit, Wednesday, 5.31.2017, Springfield, VA

Warm Up
Mobility
#1 with a 4-minute clock running perform –
3 rounds of:
12 Deadifts (95/65)
9 Hang Power Snatches
6 Snatch Balance
Then as many burpees as you can the remaining time
REST 4 minutes then
# 2 with a 4-minute clock running perform
2 rounds of:
12 Deadlifts (135/95)
9 Hang Power Snatches
6 Snatch Balance
Then as many burpees as you can the remaining time
REST 4 minutes then
#3 AMRAP 2 minutes of
Burpees
Score is number of burpees performed during
Core – 3×20 hollow rocks

NOVA CrossFit, Tuesday, 5.30.2017, Springfield, VA

Warm Up
Mobility
Strength –
4 Rounds of the following clean complex, every other minute:
1 Hang Clean pull+1 Hang Power Clean+1 Front Squat+ 1 Hang Squat Clean + 1 Jerk
Ok to add weight each round
WOD –
21,15, and 9 reps rounds for time of:
Cleans (135#/95#)
Box Jumps (24/20)

NOVA CrossFit, Saturday, 5.27.2017, Springfield, VA

 

Team of two
One person working at a time, split up anyway between team members
For time:
50 Thursters (95/65)
50 Over the Bar Burpees
40 Thrusters
40 Over the bar burpees
30 Thrusters

NOVA CrossFit, Friday, 5.27.2017, Springfield, VA

Warm Up

Mobility

Strength –
Snatch: 1RM

WOD –
Alternate Double Tabata
8 rounds of each exercise and LOWEST REP ROUND COUNTS
– Double Unders
Pull Ups

 

NOVA CrossFit, Thursday, 5.25.2017, Springfield, VA

Warm Up

Mobility

WOD
For time:
800m run, 27 KB Swings, 27 Box Jumps
600m run, 21 KB Swings, 21 Box Jumps
400m run, 15 KB Swings, 15 Box Jumps
200m run 9 KB Swings, 9 Box Jumps
KB weight (72/52) & BJ (24/20)

Core – 3×10 weighted ABMAT sit ups SLOW

 

NOVA CrossFit, Wednesday, 5.24.2017, Springfield, VA

Warm Up

Mobility

Strength –
Push Press: Heavy Single

WOD –
10,9,8,7,6,5,4,3,2,1 reps, rounds for time of:
Alt. OH Lunges 95/65
SDHP 95/65
Front Squat 95/65

 

NOVA CrossFit, Tuesday, 5.23.2017, Springfield, VA

Warm Up

Mobility

Alternating EMOM x 10
EVEN – 5 to 14 T2B
ODD – 25’ handstand walk or 30-40 second handstand hold

WOD –
4RFT of:
50 Double Unders or 200 Singles
20 Wall Ball Shots (20#/14#)
10 Burpees

 

NOVA CrossFit, Monday, 5.22.2017, Springfield, VA

Warm Up

Mobility

Strength/Skill –
5 Rds, every other minute, of the following complex:
1 Hang Snatch Pull+1Hang Power Snatch+1 OHS+1Hang Squat Snatch+1 Squat Snatch

WOD
‘Ascending Grace’. AMR(reps)AP in 10
15 C&J. 95/65
15 C&J. 135/95
15 C&J. 165/105
15 C&J. 185/125
15 C&J. 205/135

Core – 2 Max efforts L holds from pull up bar