CROSSFIT WOD's August 21-27, 2017.


>>>Pre WOD

A1. Snatch 2(80%x2), 2(85%x2)

A2. Ring skin the cats 4x2

B1. Clean 2(80%x2), 2(85%x2)

B2. Kipping MU’s 4x2-6 (choose reps based on skill/strength


A. Bench press

**maintain loads on fives and build on triples

B. In groups of three complete 5 rounds of;

- 2 lengths of gym yoke walk

- 10 wall ball @ 14/20#

- 10 HSPU’s

**rotate through partners




A. Deadlift 3(87.5%x1), 70%xreps to 2 minus failure

**reps equals one touch and go set of reps, but not maximal.

B. “repeat 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. “Alpine”

3 Rounds for time

- Row 1K

- 10 burpee to plate



Wednesday Team Weightlifting

A.  Push jerk + jerk 4(90%x1+1)

B. Snatch  5(72.5%x2)

C. Power clean + clean  4(72.5%x2+2)

D. Floating clean sumo deadlift  5x1 - across.

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


A. Rope climbs - 5 min on technique practice or warm-up and choosing technique for wod

B. Power snatch tech;

- HHVT power snatch 2x3

- HH power snatch 2x3

- Hang power snatch 2x3

- Low hang power snatch 2x3

- Floating power snatch 2x3

- Power snatch 2x3

**all with empty bar

C. “Cora’s”

For time complete;

- Rope climb (5-4-3)

- Power snatch @ 95/135# (15-12-9



>>>Pre WOD

A. Complete NOT for time, but move at a brisk pace;

- 2-6 Strict HSPU’s

- 2 Power clean @ 70%

- 8 Toes through rings

- 2 Power clean @ 70%

- 20sec of kipping HSPU’s

- 2 Power clean @ 70%

- 8 Toes through rings

- 2 Power clean @ 70%

Rest as needed

3 rounds


A. Front squat 3x3 @ last weeks loads

B. “CBR”

AMRAP in 5 min of;

- “Cindy”

Rest 2 min

AMRAP in 5 min of;

- 4 D-ball clenas @ 100/150#

- Row 10/12 cal

Rest 2 min

AMRAP in 5 min of;

- 3 bar MU’s

- 15 squats

**start at differing rounds for use of equipment

**score total reps



>>>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


A. “Friendship Friday”

“Root of All Evil 2”

In partners complete;

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

- 50 Thrusters @ 65/95#

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

- 50 clean to thrusters @ 95/135# (alt every rep)

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

**40 min cap



Synergy Saturday Weightlifting

A. Power snatch - build to max effort

B. Power clean - build to max effort

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


A. Power clean - max effort

B. AMRAP in 12 min of;

- 1 rope climb

- 4 D-ball cleans 100/150#

- 10 burpee box jump overs 18/24”

>>>Team Training

A. In teams of three (same sex) - AMRAP gym length med ball carries in 5 min

B. Complete in teams of three

- Muscle-ups

- Snatches (full) @ 95/135#

Men - 30-24-18-12-6

Women - 27-21-15-9-3

Rest 10 min

C. Complete4 rounds each of (not for time);

- 10 GHD Sit-ups

- 15 back extensions


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)


A. Clean stance sumo grip deadlifts 4x4 - across

B. “triple”

- Row 1000m

- 100 DU’s

- Run 400m

4 rounds for time