CROSSFIT WOD'S JULY 24-30, 2017.

MONDAY

>>>Pre WOD

A. Snatch deadlift to high hang + high hang snatch 4x1+1 - building to moderate not heavy.

B. Clean and jerk - build to daily max

**two misses only

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. Bench press 2(90%x2), 80% x reps

B. “hanger”

3 rounds for time of;

- 100 DU’s

- 7 hang power clean and jerks @ 105/165#

TUESDAY

 

>>>WOD

A. Deadlift 80-85-90-95%x1

B. “sandwich”

Complete for time;

- 80 Cal Row

- 40 S2O @ 95/135#

- 80 deadlifts @ 95/135#

>>>Post WOD

A. Complete for time;

- Run 800m

- Run 400m

- Run 800m

- Run 200m

- Run 800m

- Run 400m

- 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(85%x1+1)

B. Snatch - build to daily max (only one miss)

C. Clean - build to daily max (only one miss)

D. Front squats 8(77.5%x1)

E. Clean deadlift to shrug 3(115%x1)

F. Press 12x1 - EMOM @ heavy load

**if successful last week add small load

>>>WOD

A. Yoke walks @ moderate loads x 8 gym lengths

**all single gym lengths - rest as needed

B. “association”

AMRAP in 4 min of;

- 8 push-ups

- 8 pull-ups

- 16 wall balls @ 14/20#

Rest 2 min x 4 rounds

THURSDAY

 

>>>Pre WOD

A. Skin the cat (ring) x 8-10 - rest as needed

B. Complete every 4 min;

R1 - 15 snatches@ 75/115# + 2 Strict HSPU’s

R2 - 12 snathces @85/135# + 3 Strict HSPU’s

R3 - 9 snatches @ 105/155# + 4 Strict HSPU’s

R4 - 6 snatches @ 115/185# + 5 Strict HSPU’s

R5 - 3 snatches @ 125/205# + 6 Strict HSPU’s

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

>>>WOD

A. Front squat 3x3 - across @ moderate load...feel out the front squat for position

B. “001361”

In partners complete;

AMRAP in 28 min of;

- 200 clean to thrusters

**Partners must alternate reps on the bar

**Partners must complete 4 synchro burpees over bar every 2 min (to start and every 2min after)

**Once done 200 reps - partners will alternate 10/13 calories on a rower until the 28 min is complete.  

**score - calories accumulated on rower.

FRIDAY

 

>>>Pre WOD

A. Bench Press 5.4.3.2.1 - building

>>>WOD

A. “Friendship Friday”

Alternate with a partner AMRAP in 35min;

- 1 rope climb

- 10’ HS walk

- 1 round DB “DT”

**DT = 12 deadlifts (one point touch) , 9 S2O, 6 hang power cleans @ 105/155#

**HS walk only if you have it - otherwise leave it out.

SATURDAY

 

Synergy Saturday Weightlifting

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

B. Snatch 5(85%x2)

C. Clean and jerk 4(85%x2)

D. Back squat 2x2 @ +15-30kg from June 01 loads

E. Clean sumo grip deadlifts 4(115%x1or2)

>>>WOD

A. Clean sumo grip deadlifts 4x2

B. “Fight Gone Bad”

>>>Team Training

A. Run/Swim/Run

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 - build to heavy double

B. “Moe”

Complete for time;

- 40 GHD sit-ups

- 10 bar MU’s

- 50m medball run 70/100

- 32 GHD sit-ups

- 8 bar MU’s

- 50m medball run 70/100

- 24 GHD sit-ups

- 6 bar MU’s

- - 50m medball run 70/100