Monday 01/11/16
 

Strength-
3 Position  Squat Clean : 1 @ 50%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%
Split Jerk (Behind The Neck) : 5 @ 50%, 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%
Snatch Pull : 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%

WOD
Alternate Every 1 min  for 12 mins:
10 Front Racked Barbell Box Step Ups, 75/55 lbs
2 Wall Climbs
12 Kettlebell Swing (Russian)s, 57/44 lbs
 

Tuesday 01/12/16

Strength
Snatch : 5 @ 50%, 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%
Front Squat : 5 @ 50%, 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%

WOD
Tabata Fight Gone Bad
Tabata Wall Ball, 20 lbs, 10 ft
Tabata Sumo Deadlift High Pull, 75 lbs
Tabata Box Jump, 20 in
Tabata Push Press, 75 lbs
Tabata Row (calories)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

 

Wednesday 01/13/16

Strength
Squat Clean & Split Jerk : 3 @ 50%, 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%
Overhead Squat : 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%

WOD
CrossFit Games Open 15.1
Complete as many rounds as possible in 9 mins of:
15 Toes-to-bars
10 Deadlifts, 115/75 lbs
5 Snatches, 115/75 lbs



Thursday 01/14/16

Skill Work (10 mins)
Pistols (Alternating Legs)s : 3x10
Pistols (Alternating Legs)s 3x10



WOD Benchmark - Lynne
Five rounds for max reps of:
Bench Press, 1x bodyweight
Pull-ups
40 min cap
Perform max reps bench press
rest
Then perform a max set of pull-ups
Women use approx. 75% of bodyweight
Scale load to a weight you can press 10x in a row

 

Friday 01/15/16

For time:
21 Bumper Plate Ground To Overheads
5 Burpees
30 Double Unders
18 Bumper Plate Ground To Overheads
5 Burpees
30 Double Unders
15 Bumper Plate Ground To Overheads
5 Burpees
30 Double Unders
12 Bumper Plate Ground To Overheads
5 Burpees
30 Double Unders
9 Bumper Plate Ground To Overheads
5 Burpees
30 Double Unders
6 Bumper Plate Ground To Overheads
5 Burpees
30 Double Unders
3 Bumper Plate Ground To Overheads
5 Burpees
30 Double Unders

 

Saturday 01/16/16

WOD - Partner/ Team WOD

Sunday 01/17/16

Open Gym

 

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