CROSSFIT WOD's July 17-23, 2017

MONDAY

 

>>>Pre WOD

A. Snatch 2(50%x2), 70-80%x2, 85-90%x1

B. Clean and jerk 50-60%x3, 3(70%x3)

C. HS walk practice or foundations

**if walking - select a certain distance to do unbroken in 6 min

**If still learning - continue with Hs walk into wall

>>>WOD

A. Push jerk - work to heavy single in 20 min

B. “warning”

Complete for time;

- 8 deadlifts @ 255/365#

- 40 GHD sit-ups

- 4 rope climbs

- 80 wall ball @ 14/20#

- 4 rope climbs

- 40 GHD sit-ups

- 8 deadlifts @ 255/365#

TUESDAY

 

>>>WOD

A. Back squat 5.4.3.2.1 - keep 5.4.3.2.1 light and then complete as many singles as necessary (2-3) tofind heavy load

B. “95%”

Complete for time;

21-15-9 of;

- S2O @ 95/135#

- C2B pull-ups

>>>Post WOD

A. Complete for time;

- Run 800m

- Run 600m

- Run 400m

- Run 200m

- Run 400m

- Run 600m

- Run 800m

**Rest 1 min between rounds

**Run to sign at Star egg + carry stopwatch with you

WEDNESDAY

 

Wednesday Team Weightlifting

A. Push jerk + Jerk 5(75%x2+2)

B. Snatch 2(50%x3), 72.5-82.5%x2, 92.5%x1, 2(82.5%x2)

C. Clean 2(50%x3), 72.5-82.5%x2, 92.5%x1, 2(82.5%x2)

D. Front squats 8(72.5%x2)

E. Clean deadlift to shrug 3(105%x2)

F. Press 12x1 - EMOM @ heavy load

**if successful last week add small load

>>>WOD

A. 6 rounds NOT for time of;

- 3 clean to thrusters @ moderate load

- 1 rope climb

**rotate with partners between lifts, not rush, just get work done

B. “test”

- Row 1000m for time

THURSDAY

 

>>>Pre WOD

A. Skin the cat x 8-10 on rings - resta s needed

B. Complete every 4 min;

R1 - 15 cleans @ 85/135# + 1 MU

R2 - 12 cleans @105/155# + 2 MU’s

R3 - 9 cleans @ 125/185# + 3 MU’s

R4 - 6 cleans @ 135/205# + 4 MU’s

R5 - 3 cleans @ 145/225# + 5 MU’s

**Reach Round ® is completed on a 4 min running clock

>>>WOD

A. Deadlift 2(87.5%x2), 2(92.5%x1)

B. “26.5”

3 rounds for time;

- 15 thrusters @ 80/115#

- 6 bar MU’s

- 3 med ball cleans @ 100/150#

**we only have a few d-balls, but we can substitute for sand bags or even heavy power clean.

**judge each other

FRIDAY

 

>>>Pre WOD

A. Bench Press 2(95%x1), 80% x reps

>>>WOD

A. “Friendship Friday”

Alternate work with a partner for total of 40 rounds;

- 3 snatches (full) @ 95/135#

- 4 strict pull-ups

- 5 burpees (jump to touch pull-up bar on each rep)

SATURDAY

 

Synergy Saturday Weightlifting

A. Power snatch 3x2 - moderate build as warm-up

B. Snatch 5(80%x2)

C. Clean and jerk 4(80%x2)

D. Back squat 3x2 @ +10-20kg from June 01 loads

E. Clean sumo grip deadlifts 4(105%x3)

>>>WOD

A. Clean sumo grip deadlifts 4x3 - not super heavy, but challenging

B. “Filthy Fifty”

For time:

- 50 Box jump, 24 inch box

- 50 Jumping pull-ups

- 50 Kettlebell swings @ 12/16kg

- 50 Walking Lunge steps

- 50 Knees to elbows

- 50 Push press, 45 pounds

- 50 Back extensions or empty bar good mornings 35/45#

- 50 Wall ball @ 14/20

- 50 Burpees

- 50 Double unders

>>>Team Training

A. Run Swim Run - TBA

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 vertical torso snatch 3x3 - light

B. Snatch deadlift to high hang + high hang snatch 1+1 - build loads

C. “Kelly”

5 rounds for time;

- 400m run

- 30 box jumps @ 18/24”

- 30 wall balls @ 14/20#

**sorry more wall balls :(