CROSSFIT WOD's June 19-25, 2017.

MONDAY

A. Snatch complex - Mid thigh snatch + floating snatch + OHS 2(50%x3+3+3, 70%x1+1+1, 60%x2+2+2)

B. C&J complex - High hang clean + low hang clean + jerk 2(50%x3+3+3, 70%x1+1+1, 60%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 practice)

>>>WOD

A. Press - work to heavy double

**provide break between presses and conditioning

B. “FRAN”

21-15-9 of;

- thrusters @ 65/95#

- pull-ups

**two heats - will count reps for each other.

**Do you know where you are? You’re in the jungle baby!

TUESDAY

>>>WOD

A. Deadlift 4(82.5%x2)

B. “saxx”

Complete Every 5 min x 4 rounds

- 4 S2O @ 105/185#

- 12 T2B

- 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 for time;

- Run 400m

5 Rounds for time of;

8 power clean and jerk @ 75/115#

4 burpees over bar

400m run

WEDNESDAY

Rest Day

Wednesday Team Weightlifting

A. Jerk from rack 4(80%x2)

B. High pull snatches 4x3 - build to max

C. Snatch high pull  + Power snatch  waves 3(65%x1+3, 80%x1+1, 75%x1+2)

**very short breaks

D. Clean high pull + Power clean  waves 3(65%x1+3, 80%x1+1, 75%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 snatch + low hang snatch 3+3 - build to moderate load….work on technique and position

B. “2010.com”

Complete for time;

4 rounds of CINDY

3 thrusters @ 95/135#

3 rounds for CINDY

3 thrusters @ 95/135#

2 rounds of CINDY

3 thrusters @ 95/135#

1 round of CINDY

3 thrusters @ 95/135#

THURSDAY

>>>Pre WOD

A1. Power snatch x12 @ 50% - r30

A2. Snatch grip BN push press x 8 @ 50% - r30

A3. Snatch high pull x 6 @ 50% - r30

A4. Pendlay rows x8 @ 50% - r30

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

2 rounds

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

>>>WOD

A. Back squats 3x6 @ minus 5-10kg from May 27th loads

B. “Team Training”

In partners complete;

“Isabel” - 30 Squat snatch for time @ 95/135# (power or full)  

Rest 4 min

“Grace” - 30 c&j (squat or power)  for time @ 95/135#

Rest 4 min

“Karen” - 150 wall ball for time @ 14/20#

**Isabel and grace need to be alternating reps

**Karen - alternating reps (may throw ball to partner on angle off target)

FRIDAY

>>>Pre WOD

A. Bench Press 4(70%x7) - if load is too high, drop reps not intensity

>>>WOD

A. “Friendship Friday”

AMRAP in 30 min alternating rounds with a partner;

Rounds 1-10

- 6 T2B

- 3 Strict HSPU

- 1 c&j @ 175/265#

Rounds 11-20

- 6 T2B

- 3 Strict HSPU

- 1 c&j @ 160/245#

Rounds 21-30

- 6 T2B

- 3 Strict HSPU

- 1 c&j @ 145/225#

Rounds 31-40

- 6 T2B

- 3 Strict HSPU

- 2 c&j @ 135/205#

**adjust weights to make the first 10 rounds (5p1/5p2) to be moderately heavy, but not maximal (shoot for nothing higher than 90%) to ensure that speed of transitions and work is still being accomplished.

SATURDAY

Saturday Team Weightlifting

A. Snatch balance + hang snatch + OHS 5(80%x1+1+2)

B. Mid thigh clean + low hang clean + front squat 4(80%x1+1+1)

C. Back squats (tight wraps) 3x2 @ +15-30kg from May 27th loads

D. Clean sumo grip deadlifts to knees (hold 3 sec) 4(100%x2)

>>>WOD

A. Back squats (tight wraps) 3x2 @ +15-30kg from May 27th loads

B. “911-167”

Complete 5 rounds for time of;

- 40 walking lunges

- 3 rope climbs

>>>Team Training

TBD

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. Jerk from rack 12x2 - EMOM @ moderate load

B. “JUN”

AMRAP in 12 min

- 200m run

- 8 pull-ups

- 4 burpees to plate