MONDAY 1-8-18

Warm up
4min cardio
Row, run or jump rope
2-3 X
10 SHPT
5 Hang High Pull
5 BTN Press
5 snatch balance
5 OHS
5 Sots Press

 

WOD
A)
EMOM x 10 minutes
3 Snatch (full snatch)
30 Double Unders

B)
EMOM x 10 minutes
3 Power Clean and Jerk
30 Double Unders

*Each of these are to be done in the same minute! You pick the weight, You can use the same weight for both the snatch and the clean and jerk.  Also the snatches can be done as singles, then during the clean and jerks after Being warmed up you can start doing some touch and go reps.  If the clock catches you, then just make this an AMRAP for the 10 minutes!

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SATURDAY 1-6-18

WARM UP

600 m run or 750 m Row
3X 10
Banded Squats
SHPT
OHS
Shoot thru
Ring Rows

 

BARBELL EMOM
X 10 Minutes

Power Snatches

4 Power Snatches (55% of 1RM snatch)
*These should be touch and go reps, scale this as needed, these should be moderately heavy, working on positioning under a good weight.

 

STRENGTH
Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 88%
3 Reps @ 80%
1 Rep @ 91%

 

. Strength Capacity
5 Rounds:

Alternating On the Minute x 10 (5 Rounds):
Odd Minutes – :40 Seconds Strict Max Ring Dips
Even minutes
Max Strict Pull-Ups
(Go weighted for both for a challenge)

POST CORE 2X
8 -10 x BARBELL SIT UPS
8- 10x BACK EXTENSION

THURSDAY 1-4

WARM UP
5 Min of cardio
Run, Row or jump rope
Then 3X
10x SHPT
10 x GOODMORNING
10x SQUATS
5 x each arm banded shoulder press

 

WOD
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

POST WOD
cool down 1 Mile Run

WEDNESDAY 1/3

Warm up 3x
200 m run
10 SHPT
10 Goodmorning
10 OHS
20 sec Hallow Hold

STRENGTH
Overhead Squats
5,5,5 (Tempo, 2-3 seconds on the way down then fast on the way up!)
*This was to work some overhead stability throughout the entire OHS, trying to take things nice and slow into the bottom then come up quick.

Snatch Pulls
(This is not a High Pull)
5 x 3 Reps @ 85% of 1RM (Snatch)
*Focus on staying tall and over the barbell (shoulder out in front of bar) and finish tall with a strong pull but don’t throw your shoulders back, try and extend vertically and get the barbell moving upward with some speed don’t let the barbell swing away from you!

Conditioning
12 Min Amrap
25 DU (75SU)
10 BURPEE (Jump to a 6” target 2 hand touch)
25 m Farmers Carry (AHAFA)

 

 

 

TUESDAY 1-2-18

WARM UP 10 MIN
2-3 Rounds
10 Cal Row
10 G2OH w/Plate
10 Shoot Thrus
5-10 sec top of Ring support
5-10 sec bottom of ring support

WOD
Alternating Minutes x 30 minutes
Min ‪1: 15‬/12 Calorie Row
Min ‪2: 7-10‬ Thrusters 115/75#
Min 3: 5 Ring Muscle Ups (5 strict Pull ups +10 Dips scale)
*This was a really tough emom, focus on a pace and your breathing throughout the workout trying to stay as relaxed as possible. Scale the thrusters to do them all in one set each time!