CrossFit WOD's May 22-28, 2017.

Monday May 22, 2017.

WOD

>>>In Class

A. Regionals 2017 Event 1

- Run 1200m

Then complete 12 rounds of;

- 4 strict HSPU’s

- 8 C2B pull-ups

- 12 air squats

SKILLS Sessions:

A. Pre-class work

Tuesday May 23, 2017.

WOD

>>>Pre Class

A. Snatch 50-60-70%x3, 80%x2, 87.5 to 90%x1, 95%x1, build to daily max in 2 singles, 90%x2, 3(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. Back squat 3x4 @ +10-20lbs

B. “Int”

- 30 wall balls @ 20/25#

- Bar MU’s unbroken

- Row 20calories

Every 5 min x 4 rounds

**all work is meant to be unbroken, meaning you can adjust wall ball weight and reps to ensure each round is done unbroken.  The set of MU’s is unbroken, but does not have to be maximal (minus 1), scale to C2B’s or 1MU+C2B with very quick transition.

>>>Post Class

A. Complete;

- Run 400m

- 100 DU’s

Rest 2 min

- Air bike 1000m

- 10 burpee pull-ups

Rest 2 min

- Ski erg 500m

- 2 gym length walking lunges

Rest 2 min

- Air bike 1000m

- 10 burpee pull-ups

Rest 2 min

- Run 400m

- 100 DU’s

For time

Wednesday May 24, 2017.

WOD

Synergy Wednesday Weightlifting

A. Power snatch + snatch  4(60%x2+2)

B. Power clean + clean 4(60%x2+2)

C. Push jerk 4(80%x2)

D. Front squats 8(60%x2) - EMOM

>>>In class

A. “ugly”

In partners complete 6 rounds alternating work;

- Row 500m

- 40 air squats

**Alternate partners once squats are complete (each partner does 3 rounds)

Thursday May 25, 2017.

WOD

>>>Pre Class

A. Complete NOT for time

- 10 Sandbag push press (from shoulder to shoulder) with light bag (50/80#)...,women can use long bags not blue bags.

- 1 rope climb

5 rounds - rest as needed

>>>In Class

A. Deadlift 84%x3, 88%x2, 90%x1, build to max effort single.

B. “Grey”

Complete 6 rounds for time;

- 3 Snatch @ 125/185#

- 15 push-ups

- 50 DU’s

SKILLS Sessions:

A. Pre-class work

Friday May 26, 2017.

WOD

>>>Pre Class

A. Bench press 2.2.2.2.2 - building

>>>In Class

A. “Friendship Friday”

20 rounds alternating work of;

- 5 thrusters @ 65/95#

- 8 pull-ups

20 rounds alternating work of;

- 5 deadlifts @ 95/135#

- 8 T2B

**time cap of 40min

Saturday May 27, 2017.

WOD

- Synergy Saturday weightlifting

A. Floating snatch 2(50-60-70%x3)

B. Floating clean + jerk 2(50-60-70%x3)

C. Back squats 4x5 @ 5% up from May 09 loads

D. Clean deadlift 3(87.5%x3) - touch and go

>>>In Class

A. Clean deadlift 3(87.5%x3) - touch and go

B. “cora”

AMRAP in 4 min of;

- 4 Hang power cleans @ 95/135#

- 6 burpees over bar

Rest 4 min x 3 rounds

>>>Community Day WOD

A. Community WOD - Murph @ Synergy Central

Sunday May 28, 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. Yoke walks 4-5x 1 gym length @ moderate loads

**work on good technique with the yoke

B. “CBR”

Complete with a partner - 8 alternating rounds of;

- 2 gym length yoke walk at moderate load

- 50 DU’s

- 10 burpees