CROSSFIT WOD's July 03-09, 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)

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

**refer to June 19th

B. “Diane”

21-15-9 of;

- Deadlifts @ 155/225#

- HSPU’s

**judge each other on this one.

TUESDAY

 

>>>WOD

A. Deadlift 4(87.5%x2)

**might be a little stiff from yesterday….drop loads if necessary.

B. “general”

AMRAP in 15 min of;

- 55 DU’s

- 15 c2b pull-ups

- 5 hang power cleans @ 105/155#

>>>Post WOD

A. Run 200m every 2 min x 12 rounds

WEDNESDAY

 

Wednesday Team Weightlifting

A. Push jerk + Jerk 5(70%x2+2)

B. Snatch 2(50%x3), 70-80%x2, 90%x1, 3(80%x2)

C. Clean 2(50%x3), 70-80%x2, 90%x1, 3(80%x2)

D. Front squats 10(70%x2)

E. Clean deadlift to shrug 3(100%x2)

F. Press 12x1 - EMOM @ heavy load

**set load to be able to make all 12 reps

>>>WOD

A. Snatch deadlift to high hang + high hang snatch 2+2 - build to a moderate load

B. AMRAP in 12 min of;

- 15 GHD sit-ups (or sit-ups)

- 12 S2O 75/115#

- 10 Russian KBs @ 24/32kg

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 squat 3x2 +20-40# @ June 12th loads

B. “squat isabel”

- 30 squat snatches for time @ 95/135#

Rest 6 min

- 30 clean to thruster for time @ 95/135#

FRIDAY

 

>>>Pre WOD

A. Bench Press 3(90%x3)

>>>WOD

“Friendship Friday”

A. Alternate rounds with a partner - AMRAP in 40 min of;

- 1 rounds “CIndy” (5 pull-ups, 10 push-ups, 15 squats)

SATURDAY

 

Synergy Saturday Weightlifting

A. Muscle snatch + power snatch 3x1+1 - moderate build as warm-up

B. Snatch 5(77.5%x2)

C. Clean and jerk 4(77.5%x2)

D. Back squat 6x2@ 5-10kg less than June 12 loads

E. Clean sumo grip deadlifts 4(100%x4)

>>>WOD

A. Back squat 6x2@ 5-10kg less than June 12 loads

B. Complete for time;

21-15-9 of;

- S2O @ 95/135#

- Row for calories

>>>Team Training

A. Deadlifts tng 6(67.5%x4)

B. “Double Heavy Grace”

In partners complete;

- 10 rope climbs

P1 - 10 C&j (power or full)

P2 - 10 C&j (power of full)

P1 - 8 C&j

P2 - 8 C&j

P1 - 6 C&j

P2 - 6 C&j

P1 - 4 C&j

P2 - 4 C&j

P1 - 2 C&j

P2 - 2 C&j

**load @ 105/185#

Rest 20 min

C. “TrI”

For time complete;

- Run 800m

- 200 DU’s

- Row 1000m

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 5x3 - @ moderate loads

B. Complete 2 rounds for time;

- 10 C&j @ 105/185#

- 18 push-ups

- 16 wall ball shots

- 14 deadlifts @ 105/185#

- 12 T2B

- 10 burpees over box 18/24”