CrossFit April 10-16, 2017.

Monday April 10, 2017

WOD

>>>Pre Class

A. Snatch 45-55-65%x3, 2(75%x2 85%x1, 65%x3)

B. Clean and jerk 45-55-65%x3, 2(75%x2 85%x1, 65%x3)

C. Deadlift 5(72.5%x5) - TNG

D. Volume work x 12 min total, alternating work on;

- Jumping pull-up with negative, pull-up to neck, or strict MU

- HS walk in circle on box, HS walk

**shoot for reps that you can do unbroken and simply add volume (reps) each week over the next 4 weeks if successful.

>>>In Class

A. Press 3x3 - build to heavy

B. Push press 2xreps @ heaviest press load

C. “yogi”

AMRAP in 12 min;

- Bar MU

- Clean and jerk (power or full)  @ 135/225#

1.2.3.4.5.6…..

SKILLS Sessions:

A. Pre-class work

Tuesday April 11, 2017

WOD

>>>In Class

A. Back squat 4(70% -10-20# x6)

B. “7465”

AMRAP in 75sec of;

- 5 T2B (GHD if hands are busted)

- 5 burpee pull-ups

- 10 box jump overs @ 20/24”

Every 5 min x 4 rounds

**hard and fast each round.

>>>Post Class

A. Complete;

- Row 500m

- 4 gym length sandbag carry or heavy d-ball carry (moderate load...70-80/100-120)

- 100 DU’s

- 4000m airbike

- 100 DU’s

- 4 gym length sandbag carry or heavy d-ball carry (moderate load...70-80/100-120)

- Row 500m

Wednesday April 12, 2017

WOD

Synergy Wednesday Weightlifting

Weightlifting circuit training;

@ 0min - Power snatch

@ 3min - Power clean

@ 6 min - Snatch pull

@ 9min - Clean shrug

@ 12 min - Front squat

@ 15min - Press

@ 18 min - Deadlift

@ 24min - start circuit 2.

Circuit 1 - 50% load on all lifts x 15 reps

Circuit 2 - 55% load on all lifts x 12 reps

Circuit 3 - 60% load on all lifts x 9 reps

**goal is to go unbroken on all reps (not necessarily tng, but steady pace).  Work should not take longer than 90sec each circuit - if it is then the loads need to be adjusted...not rest.  Adjust loads down slightly

>>>In class

A. TGU 5L/5R - build to heavy (1 each hand before increasing load)

B. “Singh”

Complete 5 rounds for time of;

- 15 DB hang power cleans @ 25/40#

- 12 Push-ups

- 9 DB goblet squat (with hang clean DB)

Thursday April 13, 2017

WOD

>>>Pre Class

A. Snatch pull + power snatch 4(65%x3+3)

B. TnG Power clean to push jerk 3x8 - unbroken sets

>>>In Class

A. Deadlift 81%x3, 85%x2, 3(88.5%x2)

B. “Fran”

21-15-9 for time of;

- Thrusters @ 65/95#

- Pull-ups

SKILLS Sessions:

A. Pre-class work

Friday April 14, 2017

WOD

>>>Pre Class

A.Bench press 5.3.5.5.3.5

>>>In Class

A. “Task priority FGB”

- 30 wall balls @ 14/20#

- 30 SDLHP @ 55/75#

- 30 box jumps @ 18/24”

- 30 push press @ 55/75#

- 15 cal rowing

- Rest 1 min

3 rounds for time

Saturday April 15, 2017

WOD

- GYM CLOSED for POWERLIFTING MEET. We are looking to schedule an outdoor workout this week for the CF group class - stay tuned to social media.

Sunday April 16, 2017

WOD

Rest Day

- 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)

>>>In Class

A. Jerk from rack 12x2 - EMOM

B. “Quebec”

For time;

- 60 push-ups

- 40 pull-ups

- 20 Thrusters @ 65/95#