Sunday, January 22 - Saturday, January 28

Sunday, January 22 - No Class

 

Monday, January 23

Strength: 10 Minute MOMO

Back Squat 

  • 3 Reps at 75% of 1 Rep Max

WOD: 15 Minute AMRAP

  • 10 Alternating Front Rack Barbell Lunge (63/95)
  • 30 Sit-Ups
  • 10 Alternating KB Single Arm Ground to Overhead (35/55)
  • 3 Wall Climbs

Olympic Lifting - 6:30PM

  • Split Jerk Review & Footwork Drills
  • Press in Split - 3x3
  • Split Jerk w/ 2 Position Pause - 5x2
  • Clean Start + Clean Pull + Clean - 5 sets

Accessory Work

  • Rear Foot Elevated Split Squat - 3x8 (each leg) To view click here
  • Strict Pull-Ups - 3xMax Effort
  • Hollow Holds - 3x30 sec.
  • Russian KB Swings - 3x8 (55/70)

 

Tuesday, January 24

Strength: Push Jerk 

  • 5x4

WOD: 18 Minute EMOM

Minute 1

  • 3 Clean (133/185)

Minute 2

  • 150-175M Row

Minute 3:

  • 10 Knees to Elbows

 

Wednesday, January 25

Warm-Up: Movement Prep & Mobility

WOD: 8 Rounds for Time

  • 30 Double Unders
  • 10 Burpees to Tap (target 6" above head)
  • 5 Deadlift (163/225)

Olympic Lifting - 6:30PM

  • Footwork Drills
  • Torokhtiy High Pulls - 3x3 To view click here
  • Below the Knee Push Press + 2 OHS w/ pause at bottom - 4 sets
  • Snatch Start + Pause Start - 5 sets

Accessory Work

  • Back Rack Barbell Lunges - 3x8/each leg
  • Strict Press - 5x5
  • Barbell Good Mornings - 3x8
  • Strict Hanging Leg Raise - 3x8

 

Thursday, January 26

Strength: 5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck-Ups
  • 10 sec. Hollow Hold'

*Rest 1 minute between each round.

WOD: 5 Rounds For Total Time

  • 20 Wall Balls (14/20) (10/10)

*Each set has to be performed UNBROKEN. Sets do not count if not performed unbroken. Rest as needed between each round.

 

Friday, January 27

Skill Work: Ring/Bar Muscle-Ups

WOD Part 1: 7 Minute AMRAP

"CrossFit Games Open 16.2"

  • 10 Snatch (53/75)
  • 3 Bar Muscle-Ups 

WOD Part 2: Max Effort

  • 500M Row

 

Saturday, January 28

Partner WOD: Buy-In + AMRAP in 30 Minutes

Buy-In

  • 150 KB Swings (35/55)

then AMRAP...

  • 60 Thrusters (33/45)
  • 60 MB Sit-Ups
  • 60 KB Sumo Deadlift High Pulls (35/55)
  • 60 Push-Ups
Posted on January 22, 2017 .