CrossFit WOD's May 15-21, 2017.

MONDAY MAY 15, 2017

WOD

>>>Pre Class

A. Snatch 50-60-70%x3, 80%x2, 90 to 92.5%x1, build to daily max in 2 singles, 90%x2, 3(80%x2)

B. Air bike tests;

- 80% effort for 15/20 calories

Rest 2min

- 10sec max effort then coast for remainder of 15/20cal

Rest 2 min

- Max effort 15/20cal

**this is done only to play with RPE on differing efforts at achieving the same amount of calories.  Record times for each effort as well.  Only for interest and “gaming” strategies.

C. Strict HSPU’s 3 equal unbroken sets every 2 min (if more than 4 reps) or 5x2 unbroken rest as needed.

>>>In Class

A. Bench Press 3.3.3.3.3 - building

B. “First”

Complete for time;

- Row 500m buy in

- 1 Snatch 145/225#

- 6 bar facing burpees

- 1 rope climb

- 2 Snatch 135/205#

- 6 bar facing burpees

- 1 rope climb

- 3 Snatch 125/185#

- 6 bar facing burpees

- 1 rope climb

- 4 Snatch 105/155#

- 6 bar facing burpees

- 1 rope climb

- 5 Snatch 85/135#

- 6 bar facing burpees

- 1 rope climb

**power or full snatches

SKILLS Sessions:

A. Pre-class work

TUESDAY MAY 16, 2017

WOD

>>>Pre Class (regional team or those with extra energy)

A. Clean and jerk 50-60-70%x3, 80%x2, 90 to 92.5%x1, build to daily max in 2 singles, 90%x1, 2(80%x2)

B. EMOM - alternating for 10 min;

- hang 15sec from bar + C2B kipping pull-ups

- hang 15 sec from bar + T2B unbroken

**choose reps on each to be a small set (5-7) and shoot for the same amount of reps each set

>>>In Class

A. Deadlift 84%x3, 88%x2, 90%x1, 92%x1, 94%x1

B. “Ideas”

Complete for time with a partner;

- 40 thrusters @ 95/135#

- 40 box jump overs

- 30 thrusters @ 75/115#

- 30 box jump overs

- 20 thrusters @ 65/95#

- 20 box jump overs

**all box jump over are 18/24” and alternating with partner

**all thrusters are shared with partner

>>>Post Class

A. Complete 3 for time;

- Run 400m

- Air bike 800m

WEDNESDAY MAY 17, 2017

WOD

Synergy Wednesday Weightlifting

A. Power snatch + snatch  40-50%x3+3, 2(67.5%x3+3 ,77.5%x2+2, 57.5%x4+4)

B. Power clean + clean 40-50%x3+3, 2(67.5%x3+3, 77.5%x2+2, 57.5%x4+4)

C. Push jerk + jerk 4(72.5%x2+2)

D. Front squats 12(75%x2) - EMOM

>>>In class

A. Clean tech

- HHVT power + full clean 2x2+2

- HH power + full clean 2x2+2

- Hang power + full clean 2x2+2

- Low hang power + full clean 2x2+2

- Floating power + full clean 2x2+2

**all with bar or light load - tech work only

B. “website”

- Airbike or row 15/20cal

- 30 wall balls @ 20/25#

- 10 bar MU’s

Rest 4 min - 3 rounds.

THURSDAY MAY 18, 2017

WOD

>>>Pre Class

A. Complete NOT for time

- 10 Sandbag push press (front rack...light load)

- 1 rope climb

3 rounds - rest as needed

B. Complete;

- 15/20 cal air bike

- 20 wall ball unbroken @ 20/25#

- 5 bar MU’s

- 20 cal row

Rest 2 min - repeat

>>>In Class

A. Back squat 3x6 @ minus 10-20lbs from last Tuesday

B. “50”

- 50 clean and jerks @ 95/135#

**power or full - be diligent on your lockouts please

SKILLS Sessions:

A. Pre-class work

FRIDAY MAY 19, 2017

WOD

>>>Pre Class

A. Press 2.2.2.2.2 - building

B. EMOM alternating for 12 min of;

- 1-5 Strict HSPU’s NOT for time (choose number)

- 2 One armed DB OH squat (2 per hand)

**Focus on tension and position more than anything not speed.

>>>In Class

A. Friendship Friday’s - partner wod

- 50 thrusters @ 65/95#

- 50 pull-ups

- 30 thrusters @ 65/95#

- 30 pull-ups

**share anyway you like

Rest 4 min

5 rounds of;

- 30 DU’s (both partners)

- 12 burpee pull-ups (alternating reps with partner)

Rest 4 min

- 70 squat cleans @ 65/95#

**alternate every 2 reps

Rest 4 min

- 100 shoulder to overhead @ 65/95#

**share anyway you like

Rest 4min

- 40 lengths of the room running

**alternate partners running 2 lengths at a time.

**Time cap 40 min

SATURDAY MAY 20, 2017

WOD

- Synergy Saturday weightlifting

A. Power snatch - build to max effort

B. Power clean - build to max effort

**shoot for bigger loads than last week.

C. Back squat 3x2 @ +15-30kg from Tuesday’s workout

D. Clean deadlift 3(85%x3) - touch and go

>>>In Class

A. Deadlift 3(85%x3) - touch and go

B. “Helen”

- 400m run of 500m row

- 21 KBS @ 16/24kg

- 12 pull-ups

Team Training - TBD

SUNDAY MAY 21, 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. Snatch tech

- HHVT power + full snatch 2x2+2

- HH power + full snatch 2x2+2

- Hang power + full snatch 2x2+2

- Low hang power + full snatch 2x2+2

- Floating power + full snatch 2x2+2

**all with bar or light load - tech work only

B. “Path”

5 rounds for time of;

- 6 power snatch @ 95/135#

- 2 rounds of “cindy”