Monday Workout: Deadlift & Press

Strength

Deadlift  3-3-3-1-1-1

Press 3-3-3-1-1-1

Extra Credit WOD

3 Rounds of

  • 10 C2B Pullups
  • 20 KB Swings (1.5 / 1)
  • 30 Double Unders

Friday Workout: Get There

Schedule Reminder: Friday – Afternoon Classes at 4:45 and 5:30PM. Join us for a free class on Saturday at 10AM!!!

Strength

Power Clean 3-3-3-3-3

WOD: 10 Minute Limit

  • 5 Rounds of Cindy
  • 30 Wallballs
  • 50 Double Unders
  • Max Rep KB Swings (1.5 Pood / 1 Pood)

Score is total number of KB swings.  Scale so you can get to KB swings.

 

 

Thursday Workout: Press & Squat

Strength

Press 5-5-5-5-5 (5 to 10 pounds heavier than last week, 90 seconds rest)

Squat 5-5-5-5-5 (same as Monday)

Extra Credit WOD

Sprint to Up Hill to Train Tracks (2X)

Wednesday Workout: High Five!

Mobility “Overhead Squat Prep”

  • Test: Overhead squat with bar/pvc pipe. Mobilize hips or shoulders, then retest before you mobilize the end.
  • Mob: 2 min in the “front” rack stretch, each side
  • 1 min exploring the hip before winding it up and going belly button over foot for 2 min of hold relax stretching. (3min per hip)

See This Post.

WOD

5 Rounds of

  • 5 Push Press (111# / 77#)
  • 5 Power Snatch (111# / 77#)
  • 5 Overhead Squats (111# / 77#)
  • 5 Lateral Burpees Jumping Over The Bar

Tuesday Workout: USAW Triplet

Strength

5 Rep Deadlifts Unbroken, 5-10 Pounds Heavier than Last Week

WOD

10 Minute AMRAP

  • 6 Squat Cleans (55kg / 30kg, scale to power cleans if new)
  • 12 Pullups
  • 24 Double Unders

Compare to here.

Monday Workout: Backsquat

Strength

Backsquat 5-5-5-5-5 (5 to 10 pounds heavier and 90 seconds rest)

WOD

Tabata (20 Seconds on, 10 Seconds Rest)

  • 8X Box Jumps
  • 8X Toes to Bar

Friday Workout: Thanks CrossFit Munich

Strength

Power Clean 3-3-3-3-3 (5 to 10 pounds heavier, 90 seconds rest)

WOD

10 rounds @ 89/67 pounds of

  • 1 clean
  • 2 front squats
  • 3 thrusters
  • 4 jerk
  • 5 burpees

Full clean, then start front squats, after two full squats, then can start thruster.

Thursday Workout: Shoulder Press & Backsquat

Strength

Press 5-5-5-5-5 (5 to 10 pounds heavier than last week, 80 seconds rest)

Squat 5-5-5-5-5 (same as Monday)

Extra Credit WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Scale to ring rows.

Extra credit wods are uncoached, so time them yourself. Not to be done in morning or after last class in the evening.

Wednesday Workout: JT

WOD: JT

21-15-9 of

  • Handstand push-ups
  • Ring Dips
  • Push-ups

Scale as necessary. Compare to 3/7.

Mobility

Test: Wrist/Shoulder integration in the racked back squat bar (a broomstick will do)

Mob: Spend 3 min each arm messing with the two position in the video.

Re-test: Can you get tighter on the rack set up? Are your arms narrower? Are you doing less of the broken wrist limbo?

See this post.

Tuesday Workout: Deadlifts and Power Snatches

Strength

5 Rep Deadlifts Unbroken, 5-10 Pounds Heavier than Last Week

WOD

10 Minute AMRAP

  • 4 Power Snatches (99# / 77#, sub is overhead squats if you don’t have a good snatch)
  • 15 Air Squats