Sunday, January 24 - Saturday, January 30

Sunday, January 24 - No Class

 

Monday, January 25

WOD: For Time

CrossFit Games Open 14.5

21-18-15-12-9-6-3

  • Thruster (63/95)
  • Bar-Facing Burpees

*28 minute time cap

 

Tuesday, January 26

Strength: 1 Hang Clean + Clean 

  • 5 Sets

WOD: 5 Rounds (for total reps)

"The Chief" (compare to 9/15/14)

3 Minute AMRAP

  • 3 Power Clean (93/135)
  • 6 Push-Ups
  • 9 Air Squats

*Rest precisely 1 minute between each 3-minute AMRAP

 

Wednesday, January 27

Strength: Strict Press

  • 5x5

Skill Work: Rope Climbs/Legless Rope Climbs

WOD: For Time (compare to 4/10/14)

  • 5 Rope Climbs
  • 30 Double Unders
  • 4 Rope Climbs
  • 30 Double Unders
  • 3 Rope Climbs
  • 30 Double Unders
  • 2 Rope Climbs
  • 30 Double Unders
  • 1 Rope Climb
  • 30 Double Unders

 

Thursday, January 28

Strength: Deadlift

  • 1x5; 2x3; 3x2

WOD: 12 Minute AMRAP 

CrossFit Games Open 15.1 (extended time)

  • 15 Toes to Bar
  • 10 Deadlift (73/115)
  • 5 Snatch (73/115)

 

Friday, January 29

Strength: 10 Minute MOMO

Back Squat

  • 2 reps at 80% of 1 Rep Max

WOD: 20 Minute MOMO

  • Box Jumps (20"/24")
  • Row 

 

Saturday, January 30

Partner WOD: 28 Minute AMRAP

  • 100 KB Swings (35/55)
  • 80 Sit-Ups
  • 60 Wall Balls (14/20)
  • 40 Ring Dips
  • 200M Row (each)
Posted on January 24, 2016 .