CROSSFIT WOD's July 30-August 06, 2017.

MONDAY

 

>>>Pre WOD

A1. Power snatch + snatch 2(50%x3+3, 70%x1+1, 60%x2+2)

A2. Skin the cats x2

**rest as needed - rotate between movements as needed

B1. Power clean + clean + push jerk 2(50%x3+3+3, 70%x1+1+1, 60%x2+2+2)

B2. MU’s x2-4 (choose reps based on skill/strength

C. HS shrugs on wall 2x10

>>>>WOD

A. Press + push press 4x2+2

B. “DU/Snatch”

4 rounds for time of;

- 30 DU’s

- 15 DB snatches @ 35/55#

TUESDAY

 

>>>WOD

A. Front squat 3x3 - across @ increased load from last week.

B. “Bar fight”

For time;

- 12 C&J @ 105/155#

Then 2 rounds of;

-15 T2B

- 12 C2B pull-ups

Finish with;

- 12 C&J @ 105/155#

WEDNSEDAY

 

Wednesday Team Weightlifting

TBA - class is on

>>>WOD

A. Jerk from rack 10x2 - EMOM @ moderate load

B. “000087”

Complete 3 rounds for time;

- 5 D-ball cleans

- 500m row

- 15 push-ups

THURSDAY

 

>>>Pre WOD

A. Parallette jump throughs  2 x 8

B. Complete Every 2 min x 5 rounds;

- 5 cleans @ 105/155# + 3-5 strict HSPU’s

Rest 5 min - repeat with kipping HSPU’s

>>>WOD

A. Deadlifts 2(80%x2), 2(90%x1)

B. “Triplet”

3 rounds for time of;

- 400m run or 500m row

- 24 squats

- 12 burpee box jump overs @ 30”

**scale box height if necessary.

FRIDAY

 

>>>Pre WOD

A. HS walk practice

- If not HS walking

**HS kick-up and hold, shrugs, shoulder shifts, hand walks, shoulder taps

- If HS walking

**5 min AMRAP of 15’ walks

>>>WOD

A. “Friendship Friday”

In partners alternate AMRAP of;

- 2 DB hang clean

- 5 DB front squats

- 10 pull-ups

- 15 wall balls

**Time cap 40 min

SATURDAY

 

Synergy Saturday Weightlifting

TBA - class is on

>>>WOD

A. Clean stance sumo grip deadlifts 4x3

B. Partner rowing championships

Partner alternate rowing 10/13 cal on rower for AMCAP in 22min

**each transition on rower partner must do 2 burpees over the rower (partner getting on does burpees)

>>>Team Training

Cancelled today.

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. Snatch skills;

- HHVT power snatch + HHVT snatch 2x2+2

- HH power snatch + HH snatch 2x2+2

- hang power snatch + hang snatch 2x2+2

- low hang power snatch + low hang snatch 2x2+2

B. “maria”

AMRAP in 8 min of;

- 12 wall balls @ 14/20#

- 10 DB push press @ 25/35#

- 8 burpees over hurdle (orange)

- 1 rope climb

REst 2 min - repeat.