CrossFit WOD's January 16-22, 2017.

MONDAY JANUARY 16, 2017

THE CLASSICS 4OF8

WOD

>>>Pre-Class

A. Power snatch + snatch ladder 2+1 - EMOM

**Start at 50% and build by 5% each set until 75% every minute.

B. HS walk practice

>>>In Class

A1. Press + push press +jerk 5x4+1+1 – building load

A2. Pull-ups 5x reps

**Complete sets every 4min, complete press at 0 and pull-ups at 2 min. 

**scale pull-ups to jumping negative pull-ups (3-5 seconds) or ring rows

B. “37236”

In teams of 3 rotate through partners completing 2 gym width sprints each AMRAP in 5 min.  Rest 5 min - repeat

SKILLS:

A. Snatch bar positions

B. Power snatch + snatch ladder 2+1 - EMOM

**Start at 50% and build by 5% each set until 75% every minute.

B. Snatch pulls from hang 2(75%x5)

C. HS walk practice

TUESDAY JANUARY 17, 2017

THE CLASSICS 4OF8

WOD

>>>Pre-Class

A. In partners complete;

- 100 power clean and jerk @ 95/135#

**50 if no partner, alternate single reps with partner if you have

B. Rope climbs x 6

C. Parallette jump throughs x 20 – broken up into 2x10 or 4x5

>>>In Class

A. Front squat 3x5 - across

B. Back squat 1xreps @ last front squat load

C. “Partner DT”

AMRAP in 4 min of;

- 12 deadlift @ 105/155#

- 9 Hang power cleans @ 105/155#

- 6 S2O @ 105/155#

Rest 4 min - repeat

**Alternate and share reps in any way you like to maximize total reps complete.

SKILLS:

A. Pre-class work

WEDNESDAY JANUARY 18, 2017

THE CLASSICS 4OF8

WOD

Wednesday Weightlifting

>>>In Class

A. High hang power clean + high hang clean 2x2+2 with bar or light load

B. Hang power clean + hang clean 2x2+2 with bar or light load

C. Low hang power clean + hang clean 2x2+2 with bar or light load

D. Power clean + clean 2x2+2 with bar or light load

E. “Nubi”

10 rounds for time of;

- 10 Deadlift @ 95/135#

- 10 Bar facing burpees

THURSDAY JANUARY 19, 2017

THE CLASSICS 4OF8

WOD

>>>In Class

A. Bench press 4x6

B. “Welch’s”

Complete for time;

- 20 bench press @ 95/135#

- 20 C2B pull-ups

- 20 pistols (or 30 jump squats)

- 20 HSPU’s

- 20 DB alt power snatch @ 50/70#

- 20 24/32kg KBS

- 20 KB goblet squats @ 24/32kg

- 20 box jumps @ 18/24”

- 100 walking lunges

>>>Post Class

A. Complete;

- 30 burpee C2B pull-ups

Rest 4min

- 8 min row/skierg/air bike for calories @ 70% effort

Rest 4 min

- 20 single bar pull-overs or 40 parallette jump throughs

Rest 4 min

- 8 min row/skierg/air bike

FRIDAY JANUARY 20, 2017

THE CLASSICS 4OF8

WOD

>>>Pre-Class

A. Triple broad jump (repetitive) for distance x3 – every 3 min

B. Log clean and press 4x4 – moderate

C. Stone loading x 10 singles @ moderate/heavy load

D. Stone bear hug carry x4 gym lengths (moderate load) 115/175#ish

**Do not drop on floor, please use matting.

>>>In Class

A. Deadlift 4x6

B. CIC wod - TBA

SATURDAY JANUARY 21, 2017

THE CLASSICS 4OF8

WOD

>>>Pre-Class

Saturday Weightlifting

A. Snatch waves 2(75-80-85%x1)

B. Clean waves 2(75-80-85%x1)

C. Front squat 4(60%x5)

>>>In Class

A. Back squats 10.8.6.4 - building

B. “Partner rowing championships 4”

AMRAP in 20min - alternate in a group of 3;

- 4 burpees over the rower

- 10/12 Cal row

Team Training -

**3:00pm today as SKESA education day is coming to Synergy for some training between 1-3pm

SUNDAY JANUARY 22, 2017

THE CLASSICS 4OF8

WOD

>>>In Class

A. Jerk from the rack – build to heavy single in 15min

**Drop if necessary and use partners to get back in rack

B. “5min Cindy”

ARMAP in 5 min of;

Rounds of “Cindy”

- Rest 5 min – repeat for 3 total rounds