CROSSFIT WOD's - March 07-12, 2016.

SYNERGY OPEN RULES AND STRUCTURE;

We have big plans for this years open and we want you all involved.  We will be doing the following as part of this years open competition;

- Thursday - This will be a rest day for the club.  We will have the live open announcement on the wall at the gym live at 6:00pm.  We will watch the announcement and the workout, then our top 5-10 Synergy athletes of the previous weeks performance (last year for the first workout) will go head to head at the gym.  This performance will be video taped and put on social media for all to watch the following day.  The T2W group will then complete the workout after the top group of individuals goes through things, this will simply be part of their weekly training program and be limited to those in the program. 

- Friday - we will be doing the Open workout in the gym all day (every class)

- Saturday - will be a rest day for training 

- Sunday - "BPB" - Burgers, Protein, and Bananas will be served at the gym for the second Open WOD.  We will be open from 9am-1pm, but class times will not be on the hour, but will simply run as people come in and get ready to go.  Heat times will not be set, but will run on demand. 

**Everyone will have a max of two open workout opportunities rom Thursday-Monday.  We will schedule workout Thursday and Sunday and no extra workout times will be allowed, unless special circumstances require it.  Coaches permission will be required to do OPEN workouts out side of class time. 

The SYNERGY REGIONAL TEAM (if we qualify for Regionals) will be chosen from the top three mens and women of the open on the western Canadian top ranking list. 


16.2 Leaderboard update show. 


16.2 WOD highlights


SYNERGY STRENGTH UPDATES

Check out all the new programs coming down the pipe at Synergy Strength over the next few months.  Click on images for more info on each. 


"BEYONCE"

Oh snap - more guilty pleasures with Beyonce.  These girls runt he world :)

This program will run throughout the open and will be on a 7 day cycle, meaning each week will be the same from one week to the other in structure as our workouts revolve around the OPEN announcement and workouts.  Reminder - we will be doing a live announcement at the gym on Thursday and having the top 8 athletes (top 8 male and female) from last years open compete on Thursday night after the open announcement.  We will then do the open workout in all classes on Friday along with Sunday.  Sunday will be a bit different than other days as we will not run official classes, but open gym time.  Show up and get warmed up to go and then jump into a heat while burgers and banana's are on the grill with protein shakes served as well. 


MONDAY March 07/16

Beyonce - week 03

WOD -

Level 2&3 - Fitness & Sport

A. Snatch 3(82.5%x2), 2(87.5%x1), 2(75%x2)

B. Strict L-pull-ups x 20 total (in singles or doubles)

>>>In Class

A. Back squat 4x8 @ moderate load based on fatigue from weekend

B. “Depot”

- 6 push press

- 12 high lateral burpee box jumps 24/27”

**gotta keep moving if using high box

Every 4 min x 6 rounds

Level 1 - Health & Elements

A. Back squat 4x8 @ moderate load

B. “Depot”

- 6 push press

- 12 high lateral burpee box jumps 18/24”

**gotta keep moving if using high box

Every 4 min x 6 rounds


TUESDAY March 08/16

Beyonce - week 03

WOD -

Level 2&3 - Fitness & Sport

A. Snatch pull + Power snatch + snatch 6(65%x1+1+1)

B. Clean and jerk 3(82.5%x2), 2(87.5%x1), 2(75%x2)

C. Strict HSPU + Kipping HSPU 10(1+2) - EMOM

**Adjust kipping reps to make challenging.

>>>In Class

A. Clean sumo grip deadlifts 4x4

B. “Ivy”

Complete 5 rounds for time of;

- 15 Calorie row

- 12 Alternating DB power snatches @ heavy load

- 9 bench press @ 125/185#

- 6 Bar MU’s

Level 1 - Health & Elements

A. Clean sumo grip deadlifts 4x4

B. “Ivy”

Complete 5 rounds for time of;

- 15 Calorie row

- 12 Alternating DB power snatches @ heavy load

- 9 bench press @ 85/135#

- 6 Pull-ups or ring rows


WEDNESDAY March 09/16

Beyonce - week 03

WOD -

Level 2&3 - Fitness & Sport

A. Tire flips 5x5 - unbroken

>>>In Class

A. “Card”

6 min AMRAP of;

- 8 pull-ups

- 10 T2B

- 8 30/45# DB press

- 10 30/45# DB front squat

- 8 burpees over DB set

- 10 30/45# DB walking lunges

4 min rest - repeat

B. Front planks 10sec on (max effort perfect position) - 10 sec off for 4 min

**Break if you need to by skipping a 10sec interval - try to breath normal throughout rather than holding breath.

Level 1 - Health & Elements

A. “Card”

6 min AMRAP of;

- 8 pull-ups

- 10 hanging knee-ups

- 8 20/35# DB press

- 10 20/35# DB front squat

- 8 burpees over DB set

- 10 20/35# DB walking lunges

4 min rest - repeat

B. Front planks 10sec on (max effort perfect position) - 10 sec off for 4 min

**Break if you need to by skipping a 10sec interval - try to breath normal throughout rather than holding breath.


THURSDAY March 10/16

Beyonce - week 03

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

A. TGU - max effort on both hands in 20min

B. “Row intervals”

- Row 225m @ 500m pace

- Rest 40sec

12 rounds

**shoot for no more than  5 sec drop in performance across all sets.

CF OPEN 16.3 ANNOUNCMENT


FRIDAY March 11/16

Beyonce - week 03

WOD -

OPEN WOD 16.3


SATURDAY March 12/16

Beyonce - week 03

WOD -

Level 2&3 - Fitness & Sport

- Rest Day

Level 1 - Health

A. High hang clean 2x4 @ light load

B. Hang clean 2x4 @ moderate load

C. Low hang clean x4 - build to heavy set in 15 min

D. “Sharon”

AMRAP in 10min

- 4 pull-ups

- 8 DB thrusters @ moderate load

- 12 Russian KBS @ 16/24kg


SUNDAY March 13/16

Beyonce - week 03

WOD -

OPEN WOD 16.3