CrossFit WOD's June 05-11, 2017

MONDAY

>>>Pre WOD

A. Snatch 50-60-70%x3, 80%x2, 87.5%%x1, 2(80%x2)

B. HS walk practice

>>>WOD

A. HERO WOD

2 rounds for time of;

- 200 DU’s

- 50 OHS @ 95/135#

- 2000 row

TUESDAY

>>>WOD

A. Back squat 3x2 @ 20-30lbs above the may 09th load

B. “HSBC”

50 power clean and jerk @ 105/155# for time

**choose a weight that is difficult, but allows for good form throughout.  

>>> Post WOD

A. Row intervals

- 30sec on every 90sec @ moderate pace for 20 rounds

**next week will be every 75 sec and then every 60 to follow that.

WEDNESDAY

 

Synergy Wednesday Weightlifting

A. Jerk from rack 5(75%x2)

B. High pull snatches 4x3 - add 5-10% from week 1

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. “messages”

- 3 rounds of “Cindy”

- 4 SDLHP @ 75/115#

Every 4 min x 7 rounds

**adjust work to fit 60-90sec

**adjustment can be to rounds of Cindy and reps (4-8-12)

**do one warm-up round @ 80% to find out timing.

THURSDAY

 

>>>Pre WOD

A. Clean and jerk 50-60-70%x3, 80%x2, 87.5%%x1, 2(80%x2)

B. HS walk on boxes 3 trips in each direction

**feet on box (height based on flexibility) - walk around full circle in hands.

>>>WOD

A. Deadlift 4(85%x2)

B. “team wod”

In teams of 3 (same sex if possible)

- 75 GHD sit-ups

- 50 MU’s

- 75 Hang power cleans @ 135/205#

**Adjust movements if necessary (GHD = T2B, V-snaps, or sit-ups. MU’s = C2B pull-ups jumping or full, Power cleans - adjust load)

**Rotate through partners in any way you like

**Time cap - 28 min

FRIDAY

 

>>>Pre WOD

A. Complete rounds quickly, but not for time and rest -34 min between rounds;

- 8 T2B in unbroken set

- 1 power snatch + 1 full snatch @ 95/135#

- 4 bar over burpees

- moderate load atlas stone carry for two gym lengths

4 rounds

**Carry stone in “zercher” position (not on shoulder) and drop onto extra matting please.

**Shoot to move through positions seamlessly - meaning adjust loads to your strengths that allow for no failure or “reaching”

>>>WOD

“Friendship Friday”

Complete 40 rounds for time with a partner;

- 6 wall balls @ 14/20#

- 3 HSPU’s

- 1 Power snatch @ 115/185#

**alternate rounds with a partner

SATURDAY

 

>>>Pre WOD

Synergy Sat Weightlifting

A. Snatch balance + hang snatch + OHS 5(75%x1+1+2)

B. Mid thigh clean + low hang clean + front squat 4(75%x1+1+1)

C. Back squats (wraps) 3x4 @ +5-10kg from May 09th load

D. Clean sumo grip deadlifts to knees (hold 3 sec) 4(95%x3)

>>>WOD

A. Back squats (wraps) 3x4 @ +5-10kg from May 09th load

B. “edition”

AMRAP in 18 min of;

- 13/18 cal row

- 12 T2B

- 11 DB front squats @ 30/45#

- 5 burpee pull-ups

>>>Team Training

A. TBD

**We will be moving this to “true” team training - I will explain on the weekend when the workout is announced (at the session)

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. Push press + push jerk + jerk 1+1+1 - EMOM @ moderate load for 12 min

B. “stellar”

Complete every 5 min x 3 rounds

- 20 cal on airbike (row if too many people)

- 10 box jump overs

- 8 alt. DB snatches @ heavy load