WOD

5.28.17 – Sunday

NEWS

CrossFit 312 will be closed on Monday, May 29 in observance of Memorial Day.

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

For time:
10 Handstand push-ups
15 Deadlift (225/155)
25 Box jumps (30/24)
50 Pull-ups
100 Wallballs (20/14)
200 Double-unders
Run 400 meters with plate (45/25)

5.27.17 – Saturday

NEWS

CrossFit 312 will be closed on Monday, May 29 in observance of Memorial Day.

8 a.m. – STRENGTH

Clean & Jerk: 2×2 60% 1×2 70% 3×2 75%
Drop Snatch + OHS: 3x(2+2) 55%
Snatch: 2×2 60% 1×2 70% 3×2 75%
Back Squat: 1×5 65% 1×5 75% 1×4 80% 2×3 85%

9 a.m. – 101/CROSSFIT

In teams of 2…
AMRAP 8
10 Wall Balls (20/14)
10 Deadlift (115/85)
Rest 3min
AMRAP 8
10 Burpee Box Over Jumps (24/20)
10 Power Clean (115/85)
Rest 3min
AMRAP 8
10 KBS (55/35)
10 Pull-ups
Notes:
One person working at a time, each teammate performs 1 round of each AMRAP before switching

10 a.m. – CROSSFIT

AMRAP 20
400 M Run
30 Wallballs (20/14)
20 Toes to bar
10 OHS (115/85)

5.26.17 – Friday

NEWS

CrossFit 312 will be closed on Monday, May 29 in observance of Memorial Day.

101

SKILL/STRENGTH
Deadlift technique then..
1RM Deadlift

METCON
4RFT:
10 Power Cleans (95/65)
10 Front Squats (95/65)
50 Double-Unders

CROSSFIT

SKILL/STRENGTH
1RM Deadlift

METCON
4RFT:
10 Power Cleans (135/95)
10 Front Squats (135/95)
50 Double-Unders

5.25.17 – Thursday

NEWS

CrossFit 312 will be closed on Monday, May 29 in observance of Memorial Day.

101

STRENGTH/SKILL
Rope Climb Technique

METCON
100 KBS (55/35)
*3 Burpees at each set break (modify for at least sets of 10 KBS)

CROSSFIT

Rest/Recovery/Skill/Make Up Day

STRENGTH

Week 2 of 8

Hang Snatch: Snatch High Pull + Snatch + OHS: 2×1 65% 2×1 70% 3×1 75%
Clean Deadlift + Shrug: 3×3 100%
Clean + Power Jerk (warmup before first set): 1×3 65% 2×2 70% 3×2 75%
Front Squat: 1×5 55% 1×5 65% 1×4 75% 2×3 80%

 

5.24.17 – Wednesday

NEWS

CrossFit 312 will be closed on Monday, May 29 in observance of Memorial Day.

101

SKILL/STRENGTH
Push Press technique then…
1RM Push Press

METCON
40/30 Calories Rowing
9 Bar Muscle-ups
21 KBS (55/35)
7 Bar Muscle-ups
15 KBS
5 Bar Muscle-ups
9 KBS
40/30 Calories Rowing

CROSSFIT

SKILL/STRENGTH
1RM Push Press

METCON
40/30 Calories Rowing
9 Bar Muscle-ups
21 KBS (70/55)
7 Bar Muscle-ups
15 KBS
5 Bar Muscle-ups
9 KBS
40/30 Calories Rowing

 

5.23.17 – Tuesday

NEWS

Our SFH rep will be in this evening offering samples of SFH products and answering questions. Make sure to stop by to say ‘hi’ before or after your workout!

101

SKILL/STRENGTH
Clean and Jerk Technique then….
1RM Clean and Jerk

METCON
Teams of 3:
Max reps in 13 minutes of:
AB Cals
Power Snatches (75/55)
Burpees
*Split reps and rest as needed, all athletes can work at same time

CROSSFIT

SKILL/STRENGTH
1RM Clean and Jerk

METCON
Teams of 3:
Max reps in 13 minutes of:
AB Cals
Power Snatches (75/55)
Burpees
*Split reps and rest ds needed, all athletes can work at same time

STRENGTH

Week 2 of 8

Hang Snatch + OHS: 2x(2+1) 60% 2x(2+1) 65% 3x(2+1) 70%
Hang Clean + Front Squat: 1(3+1) 60% 2x(2+1) 65% 3x(2+1) 70%
Rack Power Jerk + Split Jerk: 1x(2+1) 70% 1x(1+2) 75% 3x(0+2) 80%
Back Squat: 2×5 60% 1×4 70% 2×3 75%

5.22.2017 – Monday

NEWS

Save the date!

Murph 2017 and our official gym-warming party will take place on Saturday, June 24. Sign up for a heat in Zen Planner now!

101

Back Squat Technique then…
1RM Back Squat

METCON
21-15-9 reps for time of:
Deadlift (225/155)
Wall Ball (20/14)
CTB Pull-Ups
*Run 400 meters after each segment (triplet) – 3 total runs

CROSSFIT

SKILL/STRENGTH
1RM Back Squat

METCON
21-15-9 reps for time of:
Deadlift (225/155)
Wall Ball (20/14)
CTB Pull-Ups
*Run 400 meters after each segment (triplet) – 3 total runs

5.21.17 – Sunday


CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

9-15-21 reps for time of:
Kettlebell Swing (70/55)
Thruster (75/55)
Pull-ups

3 Rounds for time of:
25 Toes to Bar
25 HSPU

5 Rounds for time of:
50 Double-unders
5 Squat Cleans (155/105) 

*Rest 5 minutes between workouts

5.20.17 – Saturday

8 a.m. – STRENGTH

Power Clean & Push Jerk + Squat Clean & Jerk: 1x(2+1) 60% 1x(2+1) 65% 3x(1+1) 70%
Drop Snatch + OHS: 3x(2+2) 55%
Snatch: 2×2 60% 1×2 65% 3×2 70%
Back Squat: 1×5 55% 1×5 65% 1×4 70% 2×3 75%

9 a.m. – 101/CROSSFIT

In Teams of 4:
P1-P2
AMRAP 7
100m Sprint
5 Burpees
10 Deadlift (185/125)
*Partners alternate rounds

P3-P4
AMRAP 7
200m Row Sprint
5 Burpees
10 CTB Pull-ups
*Partners Alternate rounds

-Rest 3 minutes and switch-

After both pairs have completed the AMRAPs, rest 3 minutes then…

For time:
100 Power Snatch (95/65)

10 a.m. – CROSSFIT

“Tommy Mac”
2 Rounds For Time:
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Power Snatch (115/75)
12 Burpees
12 Push Jerks (115/75)
12 Burpees
12 Hang Squat Clean (115/75)
12 Burpees
12 Overhead Squat (115/75)

5.19.17 – Friday

101

SKILL/STRENGTH
Sumo Deadlift Technique then…
3×1

METCON
EMOMx20
1. 12 DB Front Rack Lunge (50/35)
2. 12 Push ups
3. 12 KBS (55/45)
4. 45s Plank Hold
5. 30 Double Unders or 50 Single Unders

CROSSFIT

SKILL/STRENGTH
OT2:30×5
1 Sumo Deadlift

METCON
EMOMx20
1. 12 DB Front Rack Lunge (50/35)
2. 12 Push ups (deficit)
3. 12 KBS (70/55)
4. 45s Plank Hold
5. 30 Double Unders