WOD

CrossFit WOD Thur Feb 8, 2018

A. 5 Rounds for quality:
Choose loading for unbroken sets

8 Renegade Rows R arm
8 Renegade Rows L arm
8 one arm DB Thrusters R arm
8 one arm DB Thrusters L arm

B. AMRAP 15 min:
Switch hands at 50m for FC. Focus on anti-rotation components of movement

100m One-arm Farmers Carry
15 Situps (ADV GHD)
15 Ring Rows (ADV elevate feet)
45 second Plank Hold (weighted)

CrossFit WOD Wed Feb 7, 2018

A. Alternate Movements x 4 sets each:

“Stop” Deadlifts x Reps 6-5-4-3 (increasing weight)
Rest 1-2 min
Jerks (from rack) x reps 3-3-2-2 (increasing weight)
Rest 1-2 min

B. AMRAP 6 min:

Run 400m
Max rounds in remaining time of:
30 Double-unders
8 Shoulder to Overhead (95/65, ADV 135/95)

Rest 4 min

C. AMRAP 6 min:

Run 400m
Max rounds in remaining time of:
12 Wall-Balls (20/14# to 10/9 ft)
8 Kipping HSPU

—————————

STRONG PROGRAM:

A. Bench Press – 5 x 5
***Two progressive sets then 5×5 at the same weight
***Increase weight following week when you make all 5×5 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

Deadlifts x 8-12 reps
Rest 1-2 min
One-Arm Strict DB Press x 8-12 reps per arm
Rest 1-2 min

C. For Time:

200m Farmers Carry
40 DB Thrusters
400m Run

CrossFit WOD Tue Feb 6, 2018

A. Work up in weight completing the same complex
as the EMOM, to a load slightly heavier than working percentage

EMOM x 7 min @ 60-65% Snatch max
1 Snatch Pull + 1 Power Snatch + 2 Squat Snatch TnG

B. Complete sequence as follows:
3 Rounds (Rest 3 min)
2 Rounds (Rest 2 min)
1 Round

Score is TOTAL TIME (including rest)
22 min cap

ADV protocol is to perform 15 reps of each weighted movement and do 10 reps of CTB Pull-ups and Dips

10 KBS (53/35, ADV 15 reps)
10 Push-ups (ADV 10 Ring Dips)
10 Pull-ups (ADV 10 CTB)
10 Power Snatch (75/55, ADV 15 reps)

CrossFit WOD Mon Feb 5, 2018

A. Back Squats – Warmup to a set of 2 reps, heavier than 20-rep set
Then 1 x 20 (slightly heavier than last week)

B. Power Cleans – Work quickly to tough triple TnG

C. 4 Rounds For Time (15 min cap):

5 Burpee Pull-ups (ADV Ring Muscle-ups)
10 Power Cleans (135/85, ADV 175/115)
15 TTB

—————————

STRONG PROGRAM:

A. Back Squat – 5 x 5
***Two progressive sets then 5×5 at the same weight
***Increase weight following week when you make all 5×5 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 8-12 rep range
(with the same weight for all sets)

DB Bench Press x 8-12 reps
Rest 1-2 min
Bent-Over BB Rows x 8-12 reps
Rest 1-2 min

C. AMRAP 8 min:

50 Double-unders (100 singles)
40 Hanging Oblique Knee Raises
30 DB Snatch (alternate arms)
20 Goblet Lunges
10 Burpee Pull-ups

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