CrossFit WOD's May 0814, 2017.

MONDAY MAY 08, 2017

WOD

>>>Pre Class

A. Snatch 55-65-75%x2, 2(85%x2 95%x1, 75%x3)

B. Clean and jerk 55-65-75%x2, 2(85%x2 95%x1, 75%x3)

C. 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 + Push press 4x2+4

B. “9:26”

Complete for time;

- 1 Clean and jerk @ 165/285#

- 14 burpees over bar

- 14 T2B

- 2 Clean and jerk @ 155/265#

- 12 burpees over bar

- 12 T2B

- 3 Clean and jerk @ 145/245#

- 10 b urpees over bar

- 10 T2B

- 4 Clean and jerk @ 135/225#

- 8 burpees over bar

- 8 T2B

- 5 Clean and jerk @ 125/205#

- 6 burpees over bar

- 6 T2B

SKILLS Sessions:

A. Pre-class work

TUESDAY MAY 09, 2017

WOD

>>>In Class

A. Back squat 4x5 @ April 06th weight (70%+15-30lbs)

B. “Brossard”

AMRAP in 2 min of;

- 10 back squats @ 50% load of A.

- 10 pull-ups

- 10 DB push press @ 35/50#

Every 6 min x 4 rounds

>>>Post Class

A. “Broken Triple Three”

- Row 500m

- 100 DU’s

- Air bike 1000m

4 rounds for time

WEDNESDAY MAY 10, 2017

WOD

Synergy Wednesday Weightlifting

A. Power snatch + snatch  40-50%x3+3, 2(65%x3+3 ,75%x2+2, 55%x4+4)

B. Power clean + clean 2(65%x3+3 ,75%x2+2, 55%x4+4)

C. Push jerk + jerk 4(70%x2+2)

D. Front squats 12(75%x1) - EMOM

>>>In class

A. “8:19”

In groups of 3-4 complete;

AMRAP in 35 min of;

- 2 gym lengths yoke walks @ 165/255#

- 30 DU’s

- 10 burpees

**rotate through partners on each rounds (partner starts next round when previous partner starts burpees)

THURSDAY MAY 11, 2017

WOD

>>>Pre Class

A. DB OH walking lunges 4x10

**play with different loads and get used to one arm overhead walking lunges

B. 4 rounds (NOT for time)

- 10-20’ HS walk

- 10 T2B

- 10 Double KB deadlift @ heaviest weight possible

>>>In Class

A. Deadlift 84%x3, 88%x2, 3(92%x2)

B. “Randy”

- 75 snatches @ 55/75# for time

**Power snatch

SKILLS Sessions:

A. Pre-class work

FRIDAY MAY 12, 2017

WOD

>>>Pre Class

A1. Bench press 2.3.2 2.3.2

A2. Strict Pull-ups 4.4.4.4.4.4

**pull-ups loaded if necessary

>>>In Class

A. Friendship Friday’s Partner WOD:

Complete 4 rounds of;

- 12 bar facing burpees (on same bar - both partners must finish 12))

- 4 rope climbs (shared)

Rest 2 min

Complete 3 rounds of;

- 30 air squats (both partners)

- 20 S2O @ 95/135# (shared)

Rest 2 min

Complete 2 rounds;

- 50 power clean 95/135# (shared)

- 50 bench press @ 95/135#

Rest 2 min

Repeat :)

**Time cap 40 min

SATURDAY MAY 13, 2017

WOD

Synergy Saturday weightlifting

A. Power snatch - build to max effort

B. Power clean - build to max effort

C. Back squat 3x3 @ +10-20kg from Tuesday

D. Clean deadlift 4(82.5%x4) - touch and go

>>>In Class

A. Deadlift 4(82.5%x4) - touch and go

B. Regionals event 1 (shared)

- Run 1200m (with partner)

Then 16 rounds for time (alternating with partner)

- 4 Strict HSPU’s

- 8 C2B pull-ups

- 12 air squats

>>>Team Training

A. Deadlift 4(82.5%x4) - touch and go

B. Regionals event 1 (shared)

- Run 1200m (with partner)

Then 12 rounds for time (alternating with partner)

- 4 Strict HSPU’s

- 8 C2B pull-ups

- 12 air squats

Rest 20 min

C. Regionals Event 2; (all at once)

21-15-9 for time;

- Snatch

- Ring dip

Rest 20 min

D. Regional Event 3 (all at once)

- 100’ walking lunge 55/80# DB

- 100 DU’s

- 50 wall ball (25/20# dball)

- 10 rope climbs

- 50 wall ball

- 100 DU’s

- 100’ walking lunge

**This may change based on announcements that come out this week.

SUNDAY MAY 14, 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. Press + push press + jerk 12x1+1+1 - EMOM (light)

**work on technique

B. “January”

100 thrusters for time @ 65/95#

**have fun :)