Sunday, January 3 - Saturday, January 9

Sunday, January 3 - No Class

 

Monday, January 4

Strength: Strict Press

  • Establish a 1 Rep Max (compare to 6/29/15)

WOD: CrossFit Games Open 12.3

18 Minute AMRAP

  • 15 Box jumps, (20"/24")
  • 12 Push Press (73/115)
  • 9 Toes-to-bar

 

Tuesday, January 5

Strength: Strict Ring Dips

  • 3x10

WOD Part 1: Death By

  • Shuttle Sprints

WOD Part 2: For Time

  • 1,000M Row

 

Wednesday, January 6

Strength Part 1: Snatch Drop

  • 5x2

Strength Part 2: 5 Minute EMOM 

Snatch Pull

  • 5x3

WOD: 14 Minute Ladder

1/1, 2/2, 3/3, 4/4...

  • Snatch (93/135)
  • Bar-Facing Burpee

 

Thursday, January 7

Strength: Front Squat

  • Establish a 1 Rep Max (compare to 10/26/15)

WOD: CrossFit Games Open 11.6 (extended)

12 Minute Ladder (compare to 3/1/15)

  • 3 Thruster (63/95)
  • 3 Chest to Bar Pull-Up
  • 6 Thruster (63/95)
  • 6 Chest to Bar Pull-Up
  • 9 Thruster (63/95)
  • 9 Chest to Bar Pull-Up
  • 12 Thruster (63/95)
  • 12 Chest to Bar Pull-Up
  • 15 Thruster (63/95)
  • 15 Chest to Bar Pull-Up
  • 18 Thruster (63/95)
  • 18 Chest to Bar Pull-Up

...continue on to 21, 24, 27 until time expires

 

Friday, January 8

Skill Work: Handstands/HSPU/Walks

WOD: 5 Rounds for Time 

  • 20 Step-Ups (20/24)
  • 20 Push-Ups 
  • 20 KB Swings (35/55)

 

Saturday, January 9

WOD: TABATA (x2)

  • Row
  • Back Extension (Round 1), Sit-Ups (Round 2)
  • Wall Balls (14/20)
  • Double Unders
Posted on January 3, 2016 .