01/25/2018

Lift Cycle – Week 4

 


Imitation Snatch Complex
Power Snatch From High Blocks 3×3 @55%
Snatch 3×2 @65%
Snatch Pull From Deficit 3×5 75%

WOD


For Time
21 Ring dips
30 KBS (70/55/35)
15 Ring dips
30 Wall balls shots
9 Ring dips
30 DU

 


Cash Out: Back Squat 3×5

01/24/2018

Strength/Skill

 


Tabata 16 Rds
Tire flip Jump in and out
Mountain Climbers
Double Push Up burpees
Hollow Rock

AOTM WOD – Amanda Thompson

“The Wonder Woman”

AMRAP 20

200 m Row
10 Ground to Overhead (110/75/55)
10 Overhead Squat
20 Sit ups
20 Ring Rows
20 Slam Balls M(50/45/35) W(35//25/20)
20 Knees to Elbows

01/23/2018

Lifting Cycle – Week 4

Imitation Clean Complex
Power Clean 3×2 @80%
Clean and Jerk 3×1 @90%
Clean Pull Fron Floor 3×2 @100%

WOD

6 RFT

10 Med ball cleans (20/14/12)
10 Push ups
Then
400m run (out front door)
Cash Out: RDL 3×5

01/22/2018

Lifting Cycle- Week 4

Imitation Snatch Complex
Power Snatch 3×3 @80%
Snatch 3×2 @90%
Snatch Pull From Floor 3×3 @100%

WOD

EMOM 13

2 DB Manmakers (50/35/25)
Jumping jacks until clock hits :50  

Cash Out: OHS 3×5

01/20/2018

 


Warm Up & Mobility

BB Bench press
5×5 @60-65%

WOD

For Time

Cash In: 400 m run (out front door)

 


50 Push ups
50 DB Box step ups (50/35) (box @ knee height)
50 Sit ups
50 Deadlifts (185/125)
50 Slam balls balls (35/25)
50 Ring rows

Cash Out: 400 m run (out front door)

01/19/2018

Strength Cycle – Week 3

 


Imitation Snatch Complex

Hang Snatch From Above Knee 3×5 @50%
Snatch 3×3 @60%
Snatch Pull From Floor 3×5 @70

WOD

6 RFT

 


8 KB Thrusters (4 each arm) (55/35/20)
10 Ring Push ups

Cash Out: Back Squat 3×5

01/18/2018

Strength Cycle – Week 3

 


Imitation Clean Complex

Full Hang Clean 3×3 @50%
Clean and Jerk 3×2 @60%
Clean and Pull 3×3 @70%

WOD

4 RFT

 


10 DB Alternating lunges (50/3525)
10 Toes to KB
30 DU

Cash Out: Front Squat 3×5

01/17/2018

Strength Cycle – Week 3

WOD

 


2009 CrossFit Games Chipper

15 Clean (155/105)
30 T2B
30 Box Jumps (24/20)
15 Muscle Ups (Females: 10)
30 DB Push Press (40/25)
30 DU
15 Thrusters (135/95)
30 Pull ups
30 Burpees
300ft. OH Walking Plate Lunges (45/25)

01/16/2018

Strength Cycle – Week 3

 


Imitation Snatch Complex

Power Snatch 3×2 @70%
Snatch 3×1 @80%
Snatch Pull From Floor 3×2

WOD

AMRAP 10

 


15 Wall balls (20/14/12)
6 HSPU
2 Rope climbs

Cash Out: OHS 3×5

01/15/2018

Strength Cycle – Week 3

 


Imitation Clean Complex

Power Clean 3×3 @70%
Clean and Jerk 3×2 @80%
Clean Pull From Deficit 3×3 @90%

WOD

For time

 


500 m row
20 Burpees over the rower (during a 2 min rest interval)
500 m row

 


Cash Out: RDL 3×5