Sunday, January 10 - Saturday, January 16

Sunday, January 10 - No Class

 

Monday, January 11

Strength: Max Push-Ups 

  • 3 Attempts (min. 10 reps)

WOD: For Time

Buy-In

  • 500M Row

Then... 21-18-15-12-9-6-3

  • KB Swings (35/55)
  • Goblet Squats (35/55)

Buy-Out 

  • 500M Row

 

Tuesday, January 12

Strength: Push Jerk

  • 5x4

WOD: CrossFit Games Open 14.1 (compare to 2/10/15 & 2/28/14)

10 Minute AMRAP

  • 30 Double Unders
  • 15 Snatch (53/75)

 

Wednesday, January 13

Strength Part 1: 8 Minute MOMO

Back Squat

  • 3 reps @ 75% of 1 Rep Max

WOD: 7 Minute AMRAP

CrossFit Games Open 12.1

  • Burpees (for max reps)

*Rest precisely 5 minutes...then...

Strength Part 2: 8 Minute MOMO

Back Squat

  • 3 reps @ 75% of 1 Rep Max

 

Thursday, January 14

Strength Part 1: Clean Pull

  • 5x3

Strength Part 2: Hang Clean

  • 5x2

WOD: 21-15-9 for Time

"Elizabeth" (compare to 9/29/15 & 6/9/15)

  • Power Clean (93/135)
  • Ring Dips

 

Friday, January 15

Strength: Deadlift

  • 5x5

WOD: 3 Rounds for Time

  • 5 Deadlift (163/225)
  • 10 High Box Jumps (24"/30")
  • 15 Pull-Ups
  • 20 Wall Balls (14/20)
  • 250M Row 

 

Saturday, January 16

Partner WOD: 28 Minute AMRAP

  • 60 Thrusters (33/45)
  • 30 MB Sit-Ups (14/20)
  • 60 Barbell Lunges (33/45)
  • 30 Ring Rows

*1x25 ft. Sled Push (per person) between rounds

Posted on January 10, 2016 .