WOD : 5/23/2018

Wednesday

Strength/Skill

A1 - Snatch Complex
 
1 time through the following every 2 minutes for 12 minutes (Working up to a RPE of 7-8 today) 

1 Halting Snatch Deadlift (Stop at the top with shoulders over the bar) 
1 Snatch pull
1 Snatch high pull
1 Snatch  

Conditioning

4 rounds of the following for time

3 Squat Clean Thrusters (165/125) 
6 HSPU (deficit and strict!) 
100 meter run

Accessory
3 x 12 V ups
3 x Max effort seated L-sits (grab a partner if needed to assist)

5/22/2018

Tuesday

Strength/Skill

A1 - Push Jerk (Behind the neck) 
4 sets of 2-3 reps at tempo 11x0 and rest 60 seconds  (RPE of 8 this week) 

A2 - Ring Muscle Up/Bar Muscle Up/CTB Pull Up/Pull Up
4 sets of 3-6 reps
(look to improve on last weeks sets by 1 rep.  Dont worry if you dont! This is practice!!) 

Conditioning

8 minute AMRAP of the following

9 Push Jerks (155/115) 
7 TTB
5 Deadlifts (same weight as push jerks) 


Accessory
3 x 8-12 ring dips (slight pause in the bottom position) 

WOD : 5/21/2018

Monday

Strength/Skill

A1 - Front Squat
4 sets of 6 reps at tempo 2010 and rest 90 seconds
(RPE of 7 today, try to add 5-15 pounds to sets from last week) 

B1 - Hang Snatch + Snatch Balance
2 Hang Snatch + 2 Snatch Balance = 1 set.  Complete 3 sets total (RPE of 6 for today) 

Conditioning
For time complete the following
800 meter run
50 Wall Ball Shots
25 Burpee Box Jumps (24/20)

Accessory - 
Banded Good Mornings
3 x 15-20 reps
 

WOD 5/19/2018

Saturday

Strength/Skill

A1 - HSPU
5 sets of 5-7 reps (if you have strict start to work deficits) 
A2 - DB Snatch
5 sets of 10 reps (work on touch and go reps and alternating between left and right, RPE of 5 today)  

Conditioning

From 2018 CrossFit Regionals 

For time:
2 rounds of:
  10 snatches, 175 / 125 lb.
  12 burpees
Then, 2 rounds of:
  10 snatches, 115 / 75 lb.
  12 burpees

TIME CAP = 9 minutes

Scale the weight so you can string together 4-5 reps.  If needed adjust the burpees as well to keep moving as fast as possible. 

 

Accessory - 
Hanging L - Sits
(use a rope, pull up bar, rings ect.  work up to 5 sets) 

WOD : 5/18/2018

Friday

Strength/Skill

A1 - Ring Pull Ups (neutral grip for sub today)  
4 sets of 5-8 reps (add weight if possible) 

B1 -  Pause Clean (2 count below the knee) 
5 x 2 reps (work up to RPE of 6 today) 

Conditioning 

5 rounds (rest 1/1 after each round) 
100 meter run
15 Wall Ball
30 Double Unders

Todays workout will use a 1 to 1 rest to work ratio.  If a round takes you 1:45 seconds you will rest 1:45 before you start round 2.  Keep the rounds as fast as possible! 

Accessory 
3 x 10 Over head Squat Hops (sit in the bottom of the OHS and hop forward 10 times) 
3 x 15 band pull aparts