WOD

7.25.17 – Tuesday

NEWS

312 COMMUNITY! We are excited to share that a strength cycle starting this week with a new focus (don’t worry you’ll still be squatting every class!) This cycle will be a bit longer, spanning over 12 weeks, and for good reason. At the end of this cycle we will be holding our first in-house Olympic Weightlifting Meet on October 14!

Click here for more information

101

SKILL/STRENGTH
Squat Snatch Technique

METCON
3RFT:
250m Row
12 Squat Snatch (65/45)
21 Push-Ups

CROSSFIT

SKILL/STRENGTH
Snatch 6×2 (ascending)

METCON
3RFT:
250m Row
12 Squat Snatch (65/45)
21 Push-Ups

STRENGTH

Week 1 of 12

High Hang: Snatch Extension + Snatch Hi Pull + Snatch: 1×2 45% 2×2 50% 3×1 55%
High Hang: Clean Extension + Clean Hi Pull + Clean: 1×2 45% 2×2 50% 3×1 55%
Rack Jerk: Push Press + Push Jerk: 1x(2+1) 65% 1x(2+1) 70% 3x(1+1) 75%
Back Squat: 1×5 55% 1×4 65% 2×4 70%

7.24.17 – Monday

101

SKILL/STRENGTH
Clean & Jerk Technique

METCON
2 Rounds, on the 3min:
S1: 24/19 Cal Row
S2: 15 Clean & Jerks
S3: 24/19 Cal Assault Bike
S4: 25 KBS

CROSSFIT

SKILL/STRENGTH
4 Rounds:
5 Bench Press (ascending)
6-8 Wide Grip Pull-Ups (or strict pull-ups)

METCON
2 Rounds for total working time, on the 3min:
S1: 27/22 Cal Row
S2: 15 Clean & Jerks (135/95)
S3: 27/22 Cal Assault Bike
S4: 25 KBS (70/55)

Notes:
-Score total working time
-Scale reps/weight to finish each segment under 1:30

7.23.17 – Sunday


CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

“The Don”
For time:
66 Deadlifts (110/80)
66 Box Jumps (24/20)
66 KBS (55/35)
66 KTE
66 Sit-ups
66 Pull-ups
66 Thrusters (55/40)
66 Wall Balls (20/14)
66 Burpees
66 Double-unders

7.22.17 – Saturday

STRENGTH – 8 a.m.

A. Snatch Complex 5x(1 Complex)
1 Snatch + 1 Hang Snatch + 1 Snatch + 2 OHS
B. Clean Pull 5×3 (same weight)
C. Split Jerk 5×1
D. 4 Sets (NFT):
10 Single Leg Deadlifts (each leg holding two kbs)
10 Single Arm rKB Swing (each arm)

CROSSFIT/101 – 9 a.m.

“Barbara”
5 RFT:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3min

Notes:
-Scale to finish each round in roughly 5min or under (scale number of reps and/or movements)

CROSSFIT – 10 a.m.

“Artie”
AMRAP 20
5 Pull-ups
10 Push-ups
15  Air Squats
5 Pull-ups
10 Thrusters (95/65)

7.21.17 – Friday

101

SKILL/STRENGTH
Push and Split Jerk Technique

METCON
3RFT:
400m Run
12 Toes-to-Bar
9 Shoulder-to-Overhead

CROSSFIT

SKILL/STRENGTH
Front Squat 4×5

METCON
3RFT:
400m Run
12 T2B
9 StO (155/105)

7.20.17 – Thursday

SKILLS – 6 p.m.

STRENGTH/SKILL
Rope Climb Technique

METCON
AMRAP 12
15 Push-Ups
1 Rope Climb

CROSSFIT

Rest/Recovery/Skill/Make Up Day

STRENGTH

A. Weakness Movement (Athlete’s Choice)
B. Shoulder Stabilization
C. Back Squat 5×5

7.19.17 – Wednesday

 

101

SKILL/STRENGTH

Squat, Press and Deadlift Technique

METCON
Death by:
Burpee + Back Squat
Rest 3min
Burpee + Strict Press
Rest 3min
Burpee + Deadlift

Notes:
-Back Squats and Press can be taken from the rack
-At the top of minute 1 perform 1 Burpee + 1 Squat, rest until the top of the next minute and then perform 2 Burpees + 2 Squats, and so on until you cannot complete the work within the minute
-Scale to finish at least 6 rounds of each movement

CROSSFIT

SKILL/STRENGTH
4 Rounds, rest as needed (take ~15min)
3-5 Strict Pull-Ups (weighted if possible)
3-5 Kipping Pull-Ups or CTBs
*w/o coming off of the bar

METCON
Death by:
Burpee + Back Squat (185/135)
Rest 3min
Burpee + Strict Press (115/85)
Rest 3min
Burpee + Deadlift (245/155)

Notes:
-Back Squats and Press can be taken from the rack
-At the top of minute 1 perform 1 Burpee + 1 Squat, rest until the top of the next minute and then perform 2 Burpees + 2 Squats, and so on until you cannot complete the work within the minute
-Scale to finish at least 6 rounds of each movement

7.18.17 – Tuesday

101

SKILL/STRENGTH
Power Clean & Ring Dip Technique

METCON
“Elizabeth”
21-15-9
Power Clean (135/95)
Ring Dips

CROSSFIT

SKILL/STRENGTH
OT3Mx4
5 Deadlift

METCON
“Elizabeth”
21-15-9
Power Clean (135/95)
Ring Dips

7.17.17 – Monday

NEWS

Congratulations to Coach Adam and Lisa on the birth of their daughter, Ryder Emerson. We are so excited to welcome her to the 312 family!

101

SKILL/STRENGTH
Thruster and Rope Climb Skill

METCON
Teams of 2, 6RFT:
200m Run
10 DB Thruster (50/35)
2 Rope Climbs

CROSSFIT

SKILL/STRENGTH
EMOMx10
5 TnG Snatch (@40-50%)

METCON
Teams of 2, 6RFT:
200m Run
10 DB Thruster (50/35)
2 Rope Climbs

Notes:
-Runs are done together
-Partner A starts on Thrusters and Parter B on Rope Climbs after each run, once complete, partners switch and complete the other movement (everyone does all the work)

 

7.16.17 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

For time:
800m Run
50 KB Goblet Squats (70/55)
50 Toes to Ring
50 Burpees
100/70 AB Cals
50 Burpees
50 Toes to Ring
50 KB Goblet Squats (70/55)
800m Run