CROSSFIT WOD's Aug 14-20, 2017.

MONDAY

 

>>>Pre WOD

A1. Low hang snatch pull + power snatch + snatch 2(65%x2, 75%x1)

A2. Ring L-pull-ups x2

B1. Low hang clean shrug + power clean + clean 2(65%x2, 75%x1)

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

>>>>WOD

A. Push press + jerk 4x2+2

B. “quality”

Complete for time;

- Seated rope climbs on rig  (5-4-3)

- Thrusters @ 65/95# (21-15-9)

**Seated rope climbs - start on butt, feet not touching the floor, feet can be used to climb roe, but at no time can touch the floor. Feet ca also be used on the way down.

**reps 5-21, 4-15, 3-9.

**rope climbs can be scaled to full rope climbs (with feet)

TUESDAY

 

>>>WOD

A. Front squat 4x2 - increase load by a small margin from the last two weeks

B. “suicides”

**set-up three equally spaced cones across the gym length;

In teams of 4 - rotate through partners completing;

- Run to first, back to start, then to second cone, back to start, then to last cone, and back to start to tag partner.

**Rotate through partners x5 circuits for time

**rest 5 min - repeat

>>>Post WOD

A. “murder”

Complete for time;

- Airbike (21-15-9)

- D-ball cleans (over shoulder) 100/150# (15-12-9)

** I think this is gonna get ugly

**Time cap 10 min

**legs will be fired, rest as needed from class and push hard on this one.

WEDNESDAY

 

Wednesday Team Weightlifting

A.  Push jerk - build to max effort

B.  Power snatch + snatch  5(67.5%x3+3)

C. Clean  4(67.5%x3)

D. Floating clean sumo deadlift  4x3 - across.

**no percentages on D. as I want you to play. With loads

>>>WOD

A. Clean to thruster technique;

- HHVT clean to thruster 2x2

- HH clean to thruster 2x2

- Hang clean to thruster 2x2

- Low hang clean to thruster 2x2

- Floating clean to thruster 2x2

**all at empty bar

B. Clean to thruster - build to heavy double

C. “finest”

AMRAP in 8 min of;

- Hang clean to thruster @ 65/95#

- Pull-ups

1.2.3.4.5.6…...

THURSDAY

 

>>>Pre WOD

A. Ring skin the cats x8-10

B. Complete every 3 min x 5 rounds;

- 3 snatch @ 95/135#

- 3 strict HSPU

- 2 snatch # 95/135#

- 2 strict HSPU’s

- 1 snatch # 95/135#

- 1 strict HSPU’s

**if not many strict HSPU’s, do as many as you can each round and finish with kipping.

**complete each round as fast as possible

>>>WOD

A. Deadlift 2(80%x2), 2(85%x1)

B. “muffins”

4 rounds for time;

- 3/6 MU’s (ring)

- 16 Deadlift @ 95/135#

- 24 box jump overs 18/24”

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”

With a friend complete;

- Thrusters 65/95# (30-24-18)

- Burpees over bar (15-12-9)

**Thrusters may be shared in any way you like

**burpees are synchro

**Time cap8 min

@ min 10 start;

- Row 500m (both partners at the same time)

- 30 DB Snatch @ 30/45# (alt reps)

- 200 DU’s (one partner working at a time - share as you like)

- 30 DB snatch @ 30/45# (alt reps)

- Row 500m (both partners at once)

**score combined time of completion of the two wod’s

SATURDAY

 

Synergy Saturday Weightlifting

A. Power snatch + snatch 5(80%x1+2)

B. Power clean + clean and jerk 4(80%x1+2)

C. Front squat 2x5.3.2 - light - moderate - heavy (build all from last week)

>>>WOD

A. Front squat 2x5.3.2 - light - moderate - heavy (build all from last week)

B. Complete for time;

- 100 DU’s

- 50 HSPU’s

- 40 T2B

- 30 S2O @ 105/160#

- 2 gym lengths front rack walking lunges @ 105/160#

>>>Team Training

A. Complete for time;

- 100 DU’s

- 50 HSPU’s

- 40 T2B

- 30 S2O @ 105/160#

- 2 gym lengths front rack walking lunges @ 105/160#

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. “mess”

Complete 5 rounds of;

- 2 rounds of “Cindy”

- 1 rounds DB “DT”

Rest 2 min

Then, complete 5 rounds of;

- 50 DU’s

- 8 burpees to plate

Rest 2 min

Then, complete 3 rounds of;

- 2 rope climbs

- 4 d-ball cleans 100/150#

**Time cap 30 min