CrossFit WOD's June 12-18, 2017.

MONDAY

>>>Pre WOD

A. Snatch complex - Mid thigh snatch + floating snatch + OHS 2(45%x3+3+3, 65%x1+1+1, 55%x2+2+2)

B. C&J complex - High hang clean + low hang clean + jerk 2(45%x3+3+3, 65%x1+1+1, 55%x2+2+2)

**move quickly through the sets of weightlifting as they are all light.  Focus should be on speed and quality of movement.

C. HS foundations -

- Wall walk up + kick up holds

- Shoulder shrugs (facing towards and away from wall)

- Shoulder shifts (facing towards and away from wall)

- Shoulder taps (facing towards and away from wall)

**Spend 3-6 minutes working through all these progressions

D. HS walk into wall + Strict HS push-ups for reps minus 2-3

**Min 2’ walk and max 12’ walk into wall

3-5 rounds (10 min pracice)

>>>WOD

A. Bench press 4(60%x10)

B. “special”

- Row 1000m

- 30 empty bar thrusters @35/45#

- 20 pull-ups

Rest 4 min - repeat

SKILLS Sessions:

A. Pre-class work

TUESDAY

>>>WOD

A. Back squat 4x5 @2.5-5% heavier than your May 27th load

B. “this 85%”

Complete an interval every 4 min x 5 rounds

- 6 OHS @ 105/165# or back squat 20-30# less than the A.

- 10 HSPU’s

- row/airbike/skierg/run (choice) for max effort 20sec

**first round do max effort on cyclical portion and then match for all remaining rounds.

>>>Post WOD

A. Complete;

- 400m run

- 500m row

- 500m ski erg

Rest 2.5min

- Air bike  for calories (equal time as your run/row/ski)

Rest 2.5min

3 rounds

WEDNESDAY

Rest Day

Wednesday Team Weightlifting

A. Jerk from rack 5(70%x3)

B. High pull snatches 4x3 - build to heavy (no misses)

C. Snatch high pull  + Power snatch  waves 3(60%x1+3, 70%x1+1, 65%x1+2)

**very short breaks

D. Clean high pull + Power clean  waves 3(60%x1+3, 70%x1+1, 65%x1+2)

E1. One arm standing DB press 5x5/arm

E2. Pull-ups  5x2-5 (load if necessary or complete 2 negatives)

**rest as needed

>>>WOD

A. High hang clean + low hang clean + jerk 3+3+3 - build

B. “7947”

AMRAP in 5 min of;

- 12 russian KBS @ heavy load

- 12 push-ups

- 12 ring rows

- 12 sit-ups

Rest 2 min - repeat x 3 rounds

THURSDAY

>>>Pre WOD

A1. Power clean x15 @ 50% - r0

A2. Push press x 10 @ 50% - r30

A3. Clean shrug x 8 @ 50% - r30

A4. Pendlay rows x8 @ 50% - r30

A5. Backward medball toss to wall for height x6 @ 10/16# - 4min

3 rounds

**Loading is at 50% of the c&J for all sets.  The hardest should be the push press (lower if you need). The “r-0 and r-30” means rest in seconds.

>>>WOD

A. Deadlift 4(80%x2)

B. “circle dr”

Complete for time;

- 10 axle deadlifts @ 85/135#

- 10 axle S2O @ 85/135#

- 10 bar over burpees

- 8 axle deadlifts @ 105/155#

- 8 axle S2O @ 105/155#

- 8 bar over burpees

- 6 axle deadlifts @ 115/175#

- 6 axle S2O @ 115/175#

- 6 bar over burpees

- 4 axle deadlifts @ 125/195#

- 4 axle S2O @ 125/195#

- 4 bar over burpees

SKILLS Sessions:

A. Pre-class work

FRIDAY

>>>Pre WOD

A. Bench press 4(60%x10)

>>>WOD

“Friendship Friday”

A. Complete the following alternating work with a partner;

R1&2

- 1 rope climb

- 4 burpees

- 2 snatch (full or power) @ 105/165#

R3&4

- 3-5 strict pull-ups (C2B if you can)

- 4 burpees

- 2 snatch (full or power) @ 105/165#

48 rounds

**partners alternate rounds meaning one round of rope climb one of pull-ups for a total of 24 rounds (12 rope/12 pull-up)

**time cap of 40 min

SATURDAY

Saturday Team Weightlifting

A. Drop snatch + hang snatch + OHS 4(70%x1+1+2)

B. Mid thigh clean + low hang clean + front squat 3(70%x1+1+1)

C. Back squats (tight wraps) 3x3 @ +10-20kg from May 27th loads

D. Clean sumo grip deadlifts to knees (hold 3 sec) 3(90%x3)

>>>WOD

A. Back squats 3x3 @ +10-20kg from May 27th loads

B. “more than”

Complete for time;

- 100 DU’s

- 50 HSPU’s

- 50 T2B

- 100 walking lunges @ 35/45#

**if scalings are hard this will be a challenging wod, if over scaled it will be very quick and easy.

>>>Community WOD

"Hollywood"

- Run 2K

- 22 wall balls 30/20#

- 22 MU's

- 22 wall ball @ 30/20#

- 22 Power clean @ 125/185#

- 22 wall ball @ 30/20

- Run 2K

SUNDAY

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)

>>>WOD

A. high hang snatch + hang snatch 3+3 - build to moderate load….work on technique and position

B. “simple”

10 rounds for time;

- 5 pull-ups

- 7 DB push press @ 30/45#

- 9 wall balls @ 14/20#