Sunday, December 4 - Saturday, December 10

Sunday, December 4 - No Class

 

Monday, December 5

Strength: 10 Minute EMOM

Minute 1: 

  • 20 Sit-Ups

Minute 2:

  • 30 second Plank

WOD: AMRAP's for Max Reps

3 Minute AMRAP for Max Reps

  • Shuttle Sprints

3 Minute AMRAP for Max Reps

  • Double Unders

3 Minute AMRAP for Max Reps

  • KB Alternating Single Arm Shoulder to Overhead (35/55)

3 Minute AMRAP for Max Reps

  • Row (calories)

*2 minute rest between each AMRAP.

 

Tuesday, December 6

Strength: Squat Clean

  • 5x2

WOD: 15 Minute EMOM

Minute 1: 

  • 2 Rope Climbs

Minute 2:

  • 8 Front Squat, from ground (93/135)

Minute 3:

  • 8 Bar-Facing Burpee

 

Wednesday, December 7

Strength: Push Press

  • Establish a 1 Rep Max (compre to 7/28/16)

WOD: 18 Minute AMRAP

CrossFit Games Open 12.3

  • 15 Box Jump (20"/24")
  • 12 Push Press (73/115)
  • 9 Toes to Bar

Olympic Lifting - 6:00PM

  • Snatch Grip + Push Press (behind neck) + OHS - 3x3
  • Snatch Deadlift + Snatch Above Knee + Snatch Below Knee - 5 sets at 65-70%
  • Snatch Start + Snatch Pull - 3 sets at 90-95%

Accessory Work

  • Back Squat - 1x6 at 70%; 1x6 at 80%; 1x3; 1x2 at 90% at 95%
  • Front Squat - 1x5 at 65%; 1x4 at 70%; 1x4 at 80%; 1x4 at 80%
  • Hollow Hold - 3x30 seconds

 

Thursday, December 8

Skill Work: Muscle-Up Progressions + Muscle-Up Practice 

WOD: For Time

  • 10 Muscle-Up
  • 10 Wall Ball (14/20)
  • 8 Muscle-Up
  • 20 Wall Ball (14/20)
  • 6 Muscle-Up
  • 30 Wall Ball (14/20)
  • 4 Muscle-Up
  • 40 Wall Ball (14/20)
  • 2 Muscle-Up
  • 50 Wall Ball (14/20)

 

Friday, December 9

WOD Part 1: Max Effort for Time

  • 1000M Row 

WOD Part 2: For Time

"Randy"

  • 75 Power Snatch (53/75)

*10 minute time cap.

 

Saturday, December 10

Partner WOD: Buy-In + AMRAP for 25 Minutes

Buy-In

  • 100 calorie Partner Row

then AMRAP for remaining time...

  • 100 KB Swings (35/55)
  • 80 Burpees
  • 60 Goblet Squats (35/55)
  • 40 MB Sit-Ups (14/20)
Posted on December 4, 2016 .