WOD : 12/13/2017

Wednesday

CrossFit

Complete 1 Front Squat Every 3 minutes for 15 minutes
(take 5 minutes to work up to a heavy single then start the 15 minute set) 

then complete the following after a 10 minute rest

8 minute AMRAP

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

closeout
6 x 50 foot prowler sprints




Strength
A1 - Snatch High Pull

5 x 2

B1 - Deadlift
3 sets of 8 reps (rest 90 seconds)
2 sets of 6 reps (rest 2 minutes) 

C1 - Front Rack Lunge Step
3 x 12 per leg
C2 - X back extension
3 x 10 at tempo 3010 and rest 60

WOD : 12/12/17

Tuesday

CrossFit

14 minute AMRAP of the following

7 Push Jerks (135/95) 
7 TTB
14 Burpee Over Bar

rest 5 minutes then rotate between the following two exercises

N. Grip Chin Up
6 x 3 reps
Dips
6 x 3 reps
(rest as needed and add weight if possible) 

Strength

A1 - Push Jerk

5 sets if 1-2 reps (as heavy as possible) 

B1 - Incline Bench Press (45 degree) 
3 sets of 8 reps at tempo 3010
then
2 sets of 6 reps

C1 - Seated DB Shoulder Press
3 x 12-15 reps at tempo 12x0
C2 - Pendlay row
3 x 12 reps (keep it light and hold for a count at the chest) 

D1 - 4 minute amrap of the following
5 Double KB Press
5 Single arm KB swings (left) 
5 Single arm ROWS with kb (left) 
5 Single arm KB swings (right) 
5 Single arm ROWS with kb (right) 

 

WOD : 12/11/2017

Monday - 

CrossFit

1 round of the following every 3 minutes for 30 minutes

1 Snatch high pull + 1 Power Snatch + 1 Overhead Squat
3 Box Jumps
7 Wall Ball Shots (20/14)

(increase weight and box jump height throughout) 

Closeout
Snatch Grip RDLs - 3 x 12 reps at tempo 31x0
Lying Hamstring Slides - 3 x 15 reps

Strength
(week 3) 
A1 - Clean High Pull
5 sets of 2 reps

B1 - Back Squat
3 x 8 reps at tempo 3010 and rest 60 seconds
then
2 x 5 reps at same tempo with 90 seconds rest between sets
C1 - Laying Hamstring Slides
5 sets of 15 reps
C2 - Supermans
5 sets of 10 reps (pause 2 count at the top of each rep) 

D1 - Single Arm KB Row
3 sets of 12-15 reps

WOD : 12/8/2017

Friday

CrossFit

6 minute AMRAP of the following


3 Power Clean (185/135) 
6 Jumping Lunges
9 Air Squats

rest 2 minutes

4 minute AMRAP of the following

3 Power Cleans (135/95) 
6 TTB
9 Russian KB Swings (72/55) 

rest 2 minutes

2 minute AMRAP of the following

3 Power Cleans (95/65) 
6 Goblet squats
9 V-Ups

Closeout - 
3 x 30 second side planks (3 each side) 
3 legless rope climbs or
4 x 10 banded good mornings  







 

WOD : 12/7/2017

Thursday

30 minutes of the following (increase weight throughout) 

Minute 1 - 2 Stone to Shoulder
Minute 2 - 50 foot keg carry (25/25) 
Minute 3 - 2 Over/Over Axle Deadlifts

-first 10 minutes should be pretty easy and more of a warm up)
-middle 10 should be a little rough
-last 10 should be challenging!

 Strength - 
A1 - Behind the neck Snatch Grip Push Press

5 x 2 reps (tempo if 40x0) 

B1 - Z - Press
4 x 8 reps at tempo 2010

C1 - Dips
8 sets of 3-4 reps
C2 - N. Grip Chin Up
8 sets of 3-4 reps

D1 - Row Intervals
8 x 50 meter sprints (rolling start and rest as needed for max effort) 

 

WOD : 12/6/2017

Wednesday

CrossFit

30 minute AMRAP of the following


16 Walking Overhead Lunges (45/25 lb plate) 
8 Burpees
16 Power Clean and Push Jerks (115/85) 
8 TTB
16 Wall Ball Shots (20/14) 
8 Box Jumps (30/24) 

Closeout - 3 x 12-15 ring rows

Strength
A1 - Snatch High Pull

5 x 2

B1 - Deadlift
3 sets of 10 reps (rest 90 seconds)
2 sets of 8 reps (rest 2 minutes) 

C1 - Front Rack Lunge Step
3 x 12 per leg
C2 - X back extension
3 x 10 at tempo 3010 and rest 60