CROSSFIT WOD's Aug 28-Sept 03, 2017.

MONDAY

 

>>>Pre WOD

“FITNESS SOLUTIONS” - partA

A. Hang snatch - build to max in 6 min

Or

A. Clean and jerk build to nmax in 8min

**Ideally you will warm-up to 85% (50x3, 60x2, 70x1, 75,x1, 80x1, rest 15-20 minutes as thi will mimic the marshalling at the bcbd.  This in 6 min find your best.

**based on what division you are in at the bcbd, you have either a hang snatch or a full clean and jerk to complete.

B. Complete;

- 500m row @ 85% effort

- 30 alt DB snatches (at division load otherwise 30/45#

- 50 DU’s

>>>>WOD

A. Axle press + jerk 4x3+2

B. “PITA PIT”

AMRAP in 8 min of;

- 6 S2O

- 10 box jump overs 18/24”

- Sprint 4 lengths of the gym

**S2O loads beg, open, masters I&II. teen 65/95#, Elite and Rx’d 95/135#

**Team event - if partner is around, share work similar to the bcbd event.

TUESDAY

 

>>>WOD

A. Front squat 3x2 - loads increase,

B. Back squat 1x12 @ light load

B. “Biehn Financial Group”

AMRAP in 8 min of;

- 1 bar MU

- 1 Snatch (full)

**Loads - Rx’d/Masters 95/155#

**Elite/Rx’d - 115/185#

**Rx’d - do as team if you can.

>>>Post WOD

A. “TODD BUTLER - ICR”

Compete for time;

- Row 2500/3000m

- Run 400m

- 24 burpees to 45# plae

**on burpees move the  plate 10-15’ every 8 burpees to simulate the bcbd event.

**Rx’d do as a team event if you can.

WEDNESDAY

 

Wednesday Team Weightlifting

TBD

>>>WOD

A. Kipping practice 4x15

**practice large kips and smooth kips

B. Clean tech

- HHVT clean 2x4

- HH Clean 2x4

- Hang clean 2x4

- Low hang clean 2x4

- Floating clean 2x4

**all at the empty bar or light load

C. “Cindy DT”

4 min AMRAP of;

“Cindy”

Rest 2 min

4 min AMRAP of DB “DT”

- 12 deadlifts

- 9 hang power cleans

- 6 S2O

**load 35/50#

Rest 2 min

Repeat

THURSDAY

 

>>>Pre WOD

A. Hang snatch tech work - build up to 60% for doubles or triples.  Play with technique

B. Complete three rounds of;

- 15 cal row

- 12 D-ball cleans

Rest 2 min

>>>WOD

A. Clean grip sumo deadlift 4x3

B. “MUSCLE MILK 1”

In partners complete for time;

- 30 thrusters

- 15 synchro burpees

- 24 thrusters

- 12 synchro burpees

- 18 thrusters

- 9 synchro burpees

**thrusters are shared in any manner

**burpees must be synchro (chests touching floor at the same time)

**Loads Beg/Master II/teens 55/75#, Open/Masters 1 65/95#

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”

FLAMAN RENTALS

AMRAP in 12 min of;

Partner 01:

- 1 Clean and jerk

- 1 T2B

Partner 02:

- 1 Clean and jerk

- 1 T2B

Partner 01:

- 1 Clean and jerk

- 1 Pull-up

Partner 02:

- 1 Clean and jerk

- 1 Pull-up

2.3.4.5.6.7.8.........

FIELD: Rig

LOADS: (Female/Male)

Beginner - 65/95#

Open - 85/135#

Masters I - 75/115#

Masters II - 65/95#

SCALING options: (if any athlete chooses to scale ANY part of a workout, they will be scored below any team that does not)

- C&J - no scaling options allowed

- T2B - athletes will be allowed to scale to "heels above crease of the hip"

- Pull-ups - a 1" band will be placed on rig for use if required

SCORING: Max rounds + reps completed within time cap.

 

DESCRIPTION:

The workout will begin with both partners standing behind the "start line".  On the start command partners will approach the loaded barbell (barbells = 35# for females and 45# for males).  Partner 1 will complete 1+1 and then physically tag partner 2 for 1+1.  This process will continue by adding one rep to both the C&J and the gymnastic movements each round 2+2 & 2+2, 3+3 & 3+3, etc.

Only one athlete may move at a time and tagging requires a physical contact to switch.

TIME CAP -  12min AMRAP

Rest 5 min - repeat

**Rx’d & Elite loads 115/185#

SATURDAY

 

Synergy Saturday Weightlifting

TBD

>>>WOD

A. “Michelle Butler”

Complete of ritme;

- 100 DU’s

- 50 HSPUs

- 40 T2B

- 30 Axle S2O @ 105/165#

- 90’ (2x45’) front rack walking lunges

**time cap 15 min

>>>Team Training

Cancelled - please do class.

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. “oops”

AMRAP in 6 min of;

- Hang squat cleans @ 95/135#

- push-ups

2.4.6.8.10…..

Rest 3 min

AMRAP in 6 min of;

- GHD sit-ups

- Burpees over bar

2.4.6.8.10…

Rest 3 min

Repeat