CrossFit WOD's August 01-07, 2016.

The new T2W program starts this week.  Note the schedule below - there have been a few changes to the schedule though.  Morning classes are Monday and Thursday at 9:15-10:45am 


A reminder of the Saturday Weightlifting Sessions - these are still open to all Synergy members whether or not you are a part of the T2W program.  Come join us to continue enhancing your oly skill sets. 


Reminder that the BCBD registration closes this week - if you are looking for a partner contact Laurie@synergystrength.ca and if you need more info on the comp check out www.synergystrength.ca

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Synergy Strength will be hosting another strongman show this time it will be provincials.  SASKATCHEWAN'S STRONGEST MAN. We will host the show all day at Synergy Central August 06th (next Saturday).  Synergy Central will be closed, but we will be operating classes from Synergy SE all day for regular class schedule. Come check out the athletes at the show and cheer on Saskatchewans strongest who will display their best. 


MONDAY AUGUST 01/16

The GYM WILL BE OPEN for 10-11 and 12 classes. 

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. EMOM for 10 min complete;

Odd - 5 power clean + push jerk @ 95/135#

Even - 8-12 T2B

>>>In Class

A. “Daniel” - HERO

Complete for time;

- 50 pull-ups

- 400m run

- 21 Thrusters @ 65/95#

- 800m run

- 21 thrusters @ 65/95#

- 400m run

- 50 pull-ups

**this one goes back to one of the original Hero wod’s - right after Murph.

Level 1 - Health & Elements

A. “Daniel” - HERO

Complete for time;

- 35 pull-ups or ring rows

- 400m run

- 21 Thrusters @ 45/65#

- 800m run

- 21 thrusters @ 45/65#

- 400m run

- 35 pull-ups or ring rows


TUESDAY AUGUST 02/16

BCBD 1of6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch - AMRAP in 6min of 80% snatches (full)

B. 5 rounds FOR TIME of unbroken 15 unbroken HSPU’s

**if you break the set does not count and you must repeat it.

>>>In Class

A. Back squat 67.5%x7. 72.5%x5, 77.5%x3

B. “soda”

Complete for time;

- Row 2000m

Then 5 rounds for time of;

- 15 push-ups

- 35 squats

Level 1 - Health & Elements

A. Back squat 7-5-3 - building in loads

B. Complete for time;

- Row 1500m

Then 5 rounds for time of;

- 15 push-ups

- 25 squats


WEDNESDAY AUGUST 03/16

BCBD 1of6

WOD

Level 2&3 - Fitness & Sport

- Rest Day (Full Rest - Mobility, stretch, and foam roll)

Level 1 - Health & Elements

>>>In class

A. Log lifting - practice and play with sets of 3 at light to moderate loads - 15 min

B. “Stream”

7 rounds for time of;

- 10 SDLHP @ 75/115#

- 10 pull-ups


THURSDAY AUGUST 04/16

BCBD 1of6

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Press 3x5

B. Push press 2xreps @ best press load

C. “HQ”

40-30-20-10

- T2B

- Wall ball shots @ 14/20#

>>>Post Class

A. Mono Conditioning

- Run 600m

- 100 DU’s

- Run 600m

- 100 DU’s

- Run 600m

Level 1 - Health & Elements

A. Press 3x5

B. Push press 2xreps @ best press load

C. “HQ”

35-25-15-5

- T2B

- Wall ball shots @ 10/16#


FRIDAY AUGUST 05/16

BCBD 1of6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS hold on wall with shifts from hand to hand (to finger tips if possible)

B. Group of three HS walk practice or HS holds

**Practice good static position before walking

>>>In Class

A. Deadlift 77.5%x4, 2( 82.5%x3), 87.5%x1

B. “Masters Final”

Complete for time;

- 27 pull-ups

Then 2 rounds of;

- 12 axle deadlifts @ 125/185#

- 9 axle power cleans @ 125/185#

- 6 axle shoulder to overhead @ 125/185#

Level 1 - Health & Elements

A. Deadlift 1x4, 2x3, 1x1 - build loads across

**1x1 is not a max effort, but a strong single.

B. “Masters Final”

Complete for time;

- 27 pull-ups or ring rows

Then 2 rounds of;

- 12 axle deadlifts @ moderate load

- 9 axle power cleans @ moderate load

- 6 axle shoulder to overhead @ moderate load

**Should use BB if still learning weightlifting movements.


SATURDAY AUGUST 06/16

Synergy Central will be closed for classes today as Saskatchewan's Strongest Man is hosted at Central - Classes will run at SE. 

BCBD 1of6

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

A.Muscle snatch + high hang snatch (light work) 4x2+2

B. Snatch 5x2

C. Clean and jerk 5x2

D. Front squat 2(77.5%x4), 2(82.5%x2)

Level 1 - Health & Elements

A. Rope climbs

- complete 5 rope climbs or 10 half or lying rope climbs

B. “Angie” benchmark modified

- 80 pull-ups

- 80 push-ups

- 80 sit-ups

- 80 squats

TEAM TRAINING (1:00pm-2:30pm)

**Training TBD


SUNDAY AUGUST 07/16

BCBD 1of6

WOD

Level 2&3 - Fitness & Sport

- Active Recovery (go for a hike, swim, bike ride, run, walk, paddle board, kayak, yoga, foam roll, stretch, etc. - do so at low intensity only - this is a recovery session)

Level 1 - Health & Elements

>>>In class

A. Jerk from rack ladder - start at a light load and add 5=10# EMOM until you reach failure. Technical failure counts as well :)

B. “outside”

3 rounds for time

- Run 400m

- 21 KBS

- 12 burpees