CrossFit WOD's January 02-08, 2017

Both the SHRED and MACROS programs are set to kick start mid January - no better time to take your nutrition and performance to a new level.  The Open is just around the corner, the new year is here - lets start it all with implementing new habits for a better you. more info on the SHRED is HERE and MACROS is HERE


MONDAY JANUARY 02, 2017

THE CLASSICS 2OF8

WOD

Level 2&3 - Fitness & Sport

>>>Pre Class

A. OHS 4x6 @ 70% best snatch

B. Clean to thruster EMOM ladder - start @ 45% of your best c&j and build by 5/10# or 2.5/5Kg each min until failure (first failure = stop ladder)

C. HS walk practice

>>>In Class

A. “NewYear”

Partner HIIT wod - In groups of 4 rotate through the following;

- Press + push press + jerk 4+1+1 - across

- 10-12 Unbroken T2B

- 20 squats

8 rounds (32 total)

**remove jerk if skill limits load.

SKILLS Sessions:

A. Pre-work

TUESDAY JANUARY 03, 2017

THE CLASSICS 2OF8

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. Snatch + power snatch 4(70%x1+2)

B. Ring MU’s

- if you have high rep sets - complete unbroken sets of; 10-8-6-4-2 for time or 6-5-4-3-2 or 4-3-2-1

- If you have singles - attempt to put together as many doubles as possible and complete 10 total.

C. Pistols - 50 total alternating

>>>In Class

A. Front squat 4x4 - across

B. “Medvedyev”

20-16-10-6 of;

- HSPU’s

- Wall balls

- DU’s (40-32-20-12)

SKILLS Session:

A. Pre-work

WEDNESDAY JANUARY 04, 2017

THE CLASSICS 2OF8

WOD

Level 2&3 - Fitness & Sport

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

Synergy Wednesday Weightlifting

- TBD

Level 1 - Health & Elements

>>>In class

A. “AIK”

5 rounds for time of;

- 15 KBS @ 16/24kg

- Burpees

Then 2 rounds of;

- 20 box jumps

- 20 sit-ups

Then finish with;

- 50 walking lunges

THURSDAY JANUARY 05, 2017

THE CLASSICS 2OF8

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Deadlift 5.4.5.4.3

**build load on second 5.4 from first 5.4 and then add more for the last 3.

B. “Open 14.2”

Every 3 min for as long as possible;

From 0-3min;

2 rounds of;

- 10 OHS @ 65/95#

- 10 C2B pull-ups

From 3-6min;

2 rounds of;

- 10 OHS @ 65/95#

- 10 C2B pull-ups

Continue until you can no longer make reps in time cap.

**This one is much tougher than it looks!

**Reminder we will be using jumping pull-ups rather than bands

>>>Post-Class

A. Complete;

- 40 Cal Airbike

- 7500m row

- 100 DU’s

Rest equal time as work and repeat two more times (total 3 rounds)

SKILLS Session:

A. Log clean and press 3x5 - light/moderate

B. Rope climbs x 8 total

C. Spotted MU’s x 8-10 or 10 MU’s

D. Stone loading to high platform x 12 total

FRIDAY JANUARY 06, 2017

THE CLASSICS 2OF8

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. HS walk practice

B. Complete NOT for time;

- 5 tire flips

- 15 sledgehammer swings to tire

- 8 tire jumps

4 rounds - rest as needed (rotate through partners)

>>>In Class

A. Back squat 5.4.5.4.3

**same loading scheme as yesterday

B. “A.S.”

AMRAP in 15min - partners  alternate round of;

- Row 100/150m

- 10 Alt. DB snatches @ 50/70#

SATURDAY JANUARY 07, 2017

THE CLASSICS 2OF8

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class - Synergy Saturday weightlifting

- TBD

>>>In Class

A. “Start copy”

EMOM for 15 min of;

- 5-10 burpees

- 3 thrusters @ 65/95#

Rest 5 min - repeat

**choose burpee number correctly to ensure that you can finish burpees each round with time to spare (shoot for no more than 30sec of work)

>>>Team Training

A. Complete - AMRAP in 10 min of;

- 1 round “Mary”

- 1 round “DT”

Rest 10 min

3 rounds for time of;

- Airbike or row 20cal

- 20 burpees

Rest 10 min

4 rounds for time of;

- 4 clean and jerks @ 125/205#

- 4 rope climbs

SUNDAY JANUARY 08, 2017

THE CLASSICS 2OF8

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. snatch position work with bar - 5-10 min

B. AMRAP in 3 min;

- 3 Power snatch @ 75/115#

- 6 push-ups

- 9 squats

Rest 1 min - 5 total rounds