Monday 12/22/14

A look at this week….

Mon 12-22

“CrossFit Total”
1RM Squat
1RM OH Press
1RM Deadlift

Tues 12-23

Snatch:
6×1 Power snatch + Hang power snatch + OH Squat complex
Pull-ups:
5×1-4 C2B (strict if possible, weighted if you’re a monster)

4 rounds, Tabata, rotating
Ring rows (10)
Box jumps 24/20 (8)
Push-ups (10)
Power clean 115/75 (7)

Suggested rep goals per interval in parentheses to help scale

Wed 12-24
“The 12 Days of Christmas”
1 Turkish get-up 20/16 (12)
2 Squat-cleans 95/65 (22)
3 TTB (30)
4 Push-press 95/65 (36)
5 Bent-over row 95/65 (40)
6 Wallballs 20/14 (42)
7 KB Swings 24/20 (42)
8 Sit-ups (40)
9 Burpees (36)
10 DB Snatches 35/25 (30)
11 Hollow rocks (22)
12 Pistols (or jump squats) (12)

Rep totals are in parentheses for reference
Classes may be full that day so patience is requested.

 


Thursday 12/18/14

Strength:
a)Back rack lunges, 6×3 each leg

b) Seated DB presses, 4×6

WOD:
In 12 mins, row 1000 meters then AMRAP-
3 frog complexes 115/75
12 grasshoppers
36 double unders

 


Wednesday 12/17/14

Sending our love and prayers to Brad and his family!

Strength:
a) Deadlifts-
2×5 @60%
2×5 @65%
2×5 @70%
2×5 @75%

b) OTM for 5 mins-
15 second hollow hold
15 sit ups (scale this up as needed)

WOD:
5 rds for time-
200m run
6 burpee tuck jumps
9 pull ups

 


Tuesday 12/16/14

Work hard, play hard!

We’ll start with an extended mobility session, then:

5×5 horizontal pull ups.

WOD:
4 min AMRAP:
6 cleans 115/75
8 TTB
-rest 2 mins-
4 min AMRAP:
6 push presses 115/75
8 box jumps 24/20″


Monday 12/15/14

Strength:

a) 20 mins to establish 1RM FRSQ

b) 4×4 bench press @ 80%

WOD:
Tabata, 3 rds
air squats
burpees
handstand hold (scale to plank)
DB snatch 40/25
*score is total reps…subtract 10 reps for any/each time HS hold isn’t held for all 20 secs

 


Thursday 12/11/14

Strength:

A) Bent Over rows 4×6

B) Push ups OTM for 6 mins.  Do as many reps in 20 secs as possible on the first minute.  Descend one rep per minute thereafter. (ie 15-14-13-12-11-10)

WOD:
6 rds for time-
4 hang power cleans 135/95
6 bar facing burpees
8 TTB


 


Wednesday 12/10/14

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Strength:
a)Power snatch progression-
snatch grip DL 3×2
hang snatch 3×2
2 pos. snatch 3×2
snatch 3×1

b) handstand push ups/progressions
(intro to kipping as appropriate)

WOD:
10 min AMRAP
10 1 arm DB thrusters 40/25 (or 20/12 kg KB)
10 grasshoppers
10 box jumps 24/20″

Beginners:
4 min on/2 rest/4 min on
10 1 arm DB thrusters
10 grasshoppers
10 step ups