CrossFit WOD's February 06-12, 2017

CROSSFIT OPEN - is coming soon.

More details coming soon as to the plans of Synergy Strength for the OPEN. Our schedule will be changing throughout the OPEN (5 weeks) and it will look something like this;

THURSDAY - Light oly and gymnastics skills + cyclical (mono) aerobic conditioning

**very light volume and intensity to focus on active recovery for Friday

FRIDAY - OPEN WOD (first run - full out)

SATURDAY - rest day with light skills and drills, light aerobic work, and active recovery work (stretching/foam rolling/etc)

SUNDAY - OPEN WOD (second run - community day)

MONDAY - pre-class light oly (cycling) + gymnastics strength + group class

**Focus on light volume/intensity coming out of the weekends open wod's

TUESDAY - pre-class OLY and gymnastics + strongman work + group class + post class aerobic work (power) 

**this is a very high volume day with moderate intensity - goal is to maintain one large work day throughout the open to ensure fitness is still maintained and improving throughout the 5 weeks.

WEDNESDAY - group class + moderate aerobic (mono/cyclical) work post class


How to compete in the Open? - lets get on it people - start registering NOW @ https://games.crossfit.com/


The story of the OPEN - this video is from last year, but still a great motivator. 


Super Exciting!! - can't wait. 


MONDAY FEBRUARY 06, 2017

**18 DAYS UNTIL THE CROSSFIT OPEN

WOD

>>>Pre Class

A. Power snatch + snatch 4(65%x2+1)

B. Clean and jerk 4(70%x2)

C. HS walking practice

>>>In Class

A. “Open 13.1”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

TUESDAY FEBRUARY 07, 2017

**17 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. 4-6 rope climbs

B. AMRAP in 4 min;

- Bar muscle-up

- 30/50# DB cleans

1.2.3.4.5…

Rest 4 min

AMRAP in 4 min;

- HSPU’s

- DB OH walking lunges (or front rack)

2.4.6.8…

**play with this one as it was released on CF HQ the other day.

Rest 4 min

AMRAP in 4 min;

- Pistols

- GHD sit-ups

2.4.6.8…

**complete all 4 min rounds at 75-85% effort.  Goals are not death, but quality skill work on the DB’s and gymnastics movements.

>>>In Class

A. Front squat 4(65%x5)

B. “According”

AMRAP in 8 min

- 30 DB alt snatch @ 35/50#

- 30 pull-ups

- 30 wall balls @ 14/20#

Rest 2 min

Then AMRAP in 4 min of same movements - continue where you left off.

Rest 2min

Then AMRAP in 2 min

WEDNESDAY FEBRUARY 08, 2017

**16 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

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

Synergy Wednesday Weightlifting

TBD - class is on.

Level 1 - Health & Elements

>>>In class

A. “Debate”

Complete 5 x 3 min rounds of;

- 15 push press @ 95/135#

- 15 power cleans @ 95/135#

- Row for max calories

Rest 3 min

**only row calories count

THURSDAY FEBRUARY 09, 2017

**15 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>In Class

A. Back squats 10.4.10.4

**an odd rep scheme for sure.  Moderate high rep 10’s followed by heavier sets of 4.  Build 4’s in warm-up to find loading and just do back off sets for 10’s alongside

B. “Open WOD 14.3”

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

225-lb. deadlifts, 20 reps

15 box jumps, 24-inch

275-lb. deadlifts, 25 reps

15 box jumps, 24-inch

315-lb. deadlifts, 30 reps

15 box jumps, 24-inch

365-lb. deadlifts, 35 reps

15 box jumps, 24-inch

>>>Post-Class

A. Row 50.40.30.20.10 Calories

- Rest 1 min between each interval (practice good rowing mechanics)

SKILLS Session:

- Tomorrow's pre-work

FRIDAY FEBRUARY 10, 2017

**14 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

A. DB hang cleans 4x8 - rest 1 min between sets @ sets across

B. 5 rounds for time;

- 50 DU’s

- 15 DB push press @ 20/30#

Rest 4 min

3 rounds for time of;

- 50 DU’s

- 2 rope climbs

>>>In Class

A. Bench press 10.8.6.4 - building

B. “offer”

12-9-6-3 of;

- Snatch (full) @ 95/135#

- HSPU’

SATURDAY FEBRUARY 11, 2017

**13 DAYS UNTIL THE CROSSFIT OPEN

WOD

Level 2&3 - Fitness & Sport

>>>Pre-Class

- Synergy Saturday weightlifting

TBD - class is running

>>>In Class

A. Deadlifts 4x5 - across (moderate load)

B. “Karen”

- 150 wallballs for time

>>>Team Training

A. Row 5min warm-up @ 5RPE

B. Complete for time;

- Isable

- Karen

- Grace

**Thanks to  - OPT challenge

SUNDAY FEBRUARY 12, 2017

**12 DAYS UNTIL THE CROSSFIT OPEN

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. Empty/light bar work;

- High hang power snatch + high hang snatch 2x2+2

- Hang power snatch + hang snatch 2x2+2

- floating power snatch + floating snatch 2x2+2

**work on technique and positions - not loading. (10min)

B. “Cerantola”

21-15-9 0f;

- T2B

- Power snatch @ 95/135#

- Burpees