CROSSFIT WOD's Aug 07-13, 2017.

MONDAY

 

>>>Pre WOD

A1. Power snatch + snatch 2(55%x3+3, 75%x1+1, 65%x2+2)

A2. Skin the cats x2

**rest as needed - rotate between movements as needed

B1. Power clean + clean + push jerk 2(55%x3+3+3, 75%x1+1+1, 65%x2+2+2)

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

>>>>WOD

A. Bench press 5.3.5.3

**maintain loads on fives and build on triples

B. “slam”

Every 5 min complete;

15-12-9 of;

- Thrusters @ 65/95#

- Pull-ups

2 rounds

TUESDAY

 

>>>WOD

A. Deadlift 3(80%x4)

B. “hurt”

Complete 5 rounds every 5 min of;

- 6 deadlifts @ 165/245#

- Row 100m max effort

>>>Post WOD

A. Complete 2 rounds of;

- Row 500m

- 100 DU’s

- Run 400m

- Ski erg 500m

WEDNESDAY

 

Wednesday Team Weightlifting

A.  Push jerk + jerk 4(90%x1+1)

B. Snatch  5(70%x2)

C. Power clean + clean  4(70%x2+2)

D. Floating clean sumo deadlift  5x2 - across.

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

>>>WOD

A. Press + Push press 4x2+4

B. AMRAP in 7min of;

- 5 burpee box jump overs

- 10 T2B

- 15 air squats

Rest 4 min - Repeat

THURSDAY

 

>>>WOD

A. Back squats 4x4@80%

B. The hurt Locker”

Min 0-2 complete;

- Row 200/250m

- 25 DU’s

- AMRAP thrusters @ 65/95# in reminder of time

Rest 1 min

Min 3-5 complete;

- Row 200/250m

- 25 DU’s

- AMRAP thrusters @ 65/95# in reminder of time

Rest 1 min

Min 6-8 complete;

- Row 200/250m

- 25 DU’s

- AMRAP thrusters @ 65/95# in reminder of time

Rest 1 min

Min 9-12 complete;

- Row 200/250m

- 25 DU’s

- AMRAP thrusters @ 65/95# in reminder of time

**score is number of thrusters

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”

“Root of All Evil”

In partners complete;

- 2000m run (alt every 200m while partner holds double KB OH)

- 50 Power snatch @ 95/135#

- 150/200m Cal row (anyway) while partner holds front rack with double KB

- 50 power cleans @ 95/135#

- 2000m run (alt every 200m) while partner holds double KB farmers carry

**40 min cap

SATURDAY

 

Synergy Saturday Weightlifting

A. Power snatch + snatch 5(85%x1+1)

B. Power clean + clean and jerk 4(85%x1+1)

C. Front squat 2x5.3.2 - light - moderate - heavy

>>>WOD

A. “Triple G Chipper”

- 100 pull-ups

- 80 GHD sit-ups

- 60 pistols (alt)

- 40 cal row

- 20 DB push presses @ 70/100#

**loads of scaling will be required here….no worries

**GHD - T2B or weighted sit-ups

**Pistols - loaded step-ups or pistol to box

**DB load - go heavy as you can

>>>Team Training

Keeping it simple;

A. Team run 5K for time

**I know….share times.

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. Drop snatch 4x4 - pvc or empty bar practice/warm-up

B. Snatch technique;

- HHVT snatch 2x4

- HH snatch 2x4

- Hang Snatch 2x4

- Low hang snatch 2x4

- Floating snatch 2x4

**all at light load, minimal rest, technique work only.

C. Hang snatch - build to heavy single in 15-20min

D. “bang”

15-12-9-6 for time of;

- Thrusters @ 65/95#

- Burpees over bar