Sunday, January 29 - Saturday, February 4

Sunday, January 29 - No Class

 

Monday, January 30

Strength: Strict Press

  • 5x3

WOD: Buy-In + Ladder in 14 Minutes for Total Reps

Buy-In

  • 40 Box Overs (20/24)

Then...1-2, 2-4, 3-6, 4-8...

  • Power Clean (83/115)
  • Alternating Pistols

Olympic Lifting - 6:30PM

  • Drop Snatch w/ 2 Second Pause in Catch - 4 x 3 
  • Snatch High Pull + 2 Snatch Above Knee  - 5 Sets
  • Snatch Pull w/ 3 Position Pause - 3 x 2

Accessory Work

  • KB Elevated Rear Foot Split Squat - 3 x 8/leg
  • Strict Pull-Ups - 3 x Max Reps (Scale to Achieve 5-10 Reps)
  • Bent Over Barbell Row - 3 x 8 
  • Hollow Rocks - 3 x 12

 

Tuesday, January 31

Strength: 10 Minute EMOM

Minute 1

  • 25 ft. Crab Walk + 25 ft. Bear Crawl

Minute 2

WOD Part 1: For Time

  • 2,000M Row

WOD Part 2: 8 Minute AMRAP

  • 15 Shuttle Sprints
  • 50 Double Unders

 

Wednesday, February 1

Strength Part 1: Bench Press

  • 3x3

Strength Part 2: Max Effort for Weight

  • 50 ft. Sled Push

WOD: 12 Minute AMRAP

  • 10 Push Press (63/95)
  • 10 KB Swings (35/55)
  • 10 Box Jumps (20"/24")

Olympic Lifting - 6:30PM

  • Split Jerk Footwork
  • Tall Jerks - 3 x 3 (Video)
  • Split Jerk w/ 2 Position Pause - 5 x 2
  • Clean Start + Pause Clean + Clean - 5 Sets 

Accessory Work

  • Front Rack Lunge - 3 x 8/leg
  • Strict Press - 5 x 4
  • Push-Ups - 3 x 10
  • Kettlebell RDL - 3 x 8 (Video)

 

Thursday, February 2

Strength: 10 Minute MOMO

Front Squat

  • 3 Reps at 75% of 1 Rep Max

WOD: 14 Minute AMRAP

CrossFit Games Open 14.4

  • 60 Calorie Row
  • 50 Toes to Bar
  • 40 Wall Balls (14/20) (9/10)
  • 30 Cleans (93/135)
  • 20 Muscle-Ups

 

Friday, February 3

Strength: Hang Snatch

  • 5x2

WOD: 12 Minute EMOM

Minute 1:

  • 10 Power Snatch (73/115)

Minute 2:

  • 8 Bar-Facing Burpee

 

Saturday, February 4

WOD: 28 Minute EMOM

Minute 1

  • 10 Pull-Up

Minute 2

  • 15 Push-Up

Minute 3

  • 20 Air Squat

Minute 4

  • 10 Shuttle Sprint
Posted on January 28, 2017 .