CROSSFIT WOD's June 26-July 02, 2017.

MONDAY

 

>>>Pre WOD

A. Snatch complex - Mid thigh snatch + floating snatch + OHS 2(55%x3+3+3, 75%x1+1+1, 65%x2+2+2)

B. C&J complex - High hang clean + low hang clean + jerk 2(55%x3+3+3, 75%x1+1+1, 65%x2+2+2)

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. Bench Press 5(80%x5)

B. “Jackie”

- 1000m row

- 50 35/45# thrusters

- 30 pull-ups

For time

TUESDAY

>>>WOD

A. Back squat 3x4 @ +10-20lbs from May 27th

B. “lazar”

Row/air bike intervals

- 20sec of work every 4 min x 7 rounds

**alternate with bike and row if class size is not too large.  Otherwise alternate with row/bike/ski...whatever it takes. Effort is key here - maximal. Seams simple, but will be devastating is effort is high enough.

>>>Post WOD

A. Rest day for post wod.

WEDNESDAY

 

Rest Day

Wednesday Team Weightlifting

- TBA

>>>WOD

A. Hang power clean x3 - build to heavy set

B. “ajan”

Alternate with partner;

- 10 hang power cleans @ moderate load

- 2 gym length dog sled pushes or sled drags (heavy)

THURSDAY

 

>>>Pre WOD

A1. Power clean x12 @ 50% - r0

A2. Push press x 8 @ 50% - r30

A3. Clean shrug x 6 @ 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(85%x2)

B. AMRAP in 5 min of;

- 5 Front squats @ 75/115#

- 5 S2O 75/115#

- 10 pull-ups

Rest 5 min - repeat

FRIDAY

 

>>>Pre WOD

A. Bench Press 5(80%x5)

>>>WOD

“Friendship Friday”

A. AMRAP alternate with a partner for 30min;

10 rounds of;

- 8 wall ball @ 14/20#

- 6 T2B

- 1 snatch (full) @ 95/135#

10 rounds of;

- 8 wall ball @ 14/20#

- 6 T2B

- 1 snatch (full) 105/155#

10 rounds of;

- 8 wall ball @ 14/20#

- 6 T2B

- 1 snatch 115/185#

10 rounds

- 8 wall ball @ 14/20#

- 6 T2B

- 1 snatch 125/205#

SATURDAY

 

Saturday Team Weightlifting

TBA

>>>WOD

A. Back squats 3x5 @ June 12th loads

B. “2015event2”

Complete for time;

- 55 power snatch @ 55/75#

- 6 rope climbs

- 30 thrusters @ 75/115#

For time

>>>Team Training

A. Deadlifts tng 6(65%x4)

B. “2015 Regional Team event 2”

- 175 snatches (power) 55/75#

- 25 rope climbs

- 115 thrusters @ 75/115#

For time

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. Hang clean to thruster - work to heavy single or work on technique with triples at light load.

B. “ssentif”

AMRAP in 15 min;

- 10 HSPU’s

- 50 DU’s

- 5 hang clean to thrusters @ 75/115#