WOD

9.21.17 – Thursday

SKILLS CLASS

101
STRENGTH/SKILL
Rope Climb Technique

METCON
AMRAP 12
200m Run
3 Rope Climbs
30 Air Squats

CROSSFIT

Rest/Recovery/Skill/Make Up Day

STRENGTH

Week 9 of 13

3 Rnft: 5 strict pullups, 15 pushups, 1 Scap circuit: 2x(1+1) 75% 2x(1+1) 80% 2x(1+1) 85%
Back Squat (4-8 pullups/rows between sets): 1×5 65% 2×4 75% 1×3+ 80%

9.20.17 – Wednesday

NEWS

Congratulations to Coach JMarie and her husband Paul on the birth of their daughter, Paige Hope! She’s beautiful and we are so excited to welcome her into the 312 family!

101

SKILL/STRENGTH
Front Squat

METCON
5RFT:
10 DB Step-ups (50/35) (24/20)
5 Ring Muscle Ups
Then…
1000m Row

CROSSFIT

SKILL/STRENGTH
OT3Mx5
3 Front Squat (ascending)

METCON
5RFT:
10 DB Step-ups (50/35) (24/20)
5 Ring Muscle Ups
Then…
1000m Row

9.19.17 – Tuesday

NEWS

Congratulations to Coach Dante and Rachel on their wedding this past weekend! Wishing you both a lifetime of happiness!

101

SKILL/STRENGTH
Hang Power Clean Technique

METCON
AMRAP 3
5 Power Cleans (95/65)
7 Bar Facing Burpees
-Rest 3 minutes-
AMRAP 3
3 Power Cleans (135/95)
7 Bar Facing Burpees
-Rest 3 minutes-
AMRAP 3
1 Power Clean (155/105)
7 Bar Facing Burpees

CROSSFIT

SKILL/STRENGTH
BBC
EMOMx10
5 Hang Power Clean

METCON
AMRAP 3
5 Power Cleans (155/105)
7 Bar Facing Burpees
-Rest 3 minutes-
AMRAP 3
3 Power Cleans (185/125)
7 Bar Facing Burpees
-Rest 3 minutes-
AMRAP 3
1 Power Clean (205/145)
7 Bar Facing Burpees

STRENGTH

Week 9 of 13

Drop Snatch + OHS: 2x(2+2) 50% 2x(1+1) 60% 3x(1+1) 65%
Rack Jerk: Power + Split: 1x(2+1) 50% 1x(2+1) 60% 1x(1+1) 70% 1x(1+1) 80%
Rack Jerk: Split: 1×1 92% 1×1 97% 1×1 101%
Front Squat (4-8 pullups/rows between sets): 1×5 65% 2×4 97% 1×4+ 101%

 

9.18.17 – Monday

101

SKILL/STRENGTH
Pull-Up and Double Under Technique

METCON
For Time:
25 Wall Balls 20/14
50 CTB Pull-ups
50 Sit-ups
75 KBS (55/35)
100 Double Unders

CROSSFIT

SKILL/STRENGTH
OT3Mx5
3 Deadlift (ascending)

METCON
For Time:
25 Wall Balls 20/14
50 CTB Pull-ups
50 Sit-ups
75 (KBS 55/35)
100 Double Unders

9.17.17 – Sunday

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE

10 RFT:
30 double-unders
10 pull-ups
10 Push-ups
30 squats
200m Run

9.16.17 – Saturday

8 a.m. – STRENGTH

Week 8 of 13

Push Jerk + Split Jerk: 2x(2+1) 75% 2x(1+1) 85% 2x(0+2) 90% 2x(0+1) 95%
Front Squat (4-8 pullups/rows between sets): 1×5 65% 2×4 75% 1×4+ 85%

9 a.m. – 101/CROSSFIT

Team of 3, AMRAP 12
5 Box Jump Over (24/20)
7 DB C&J (50/35)
9 Deadlift (155/105)
*Relay Style

– Rest 1 minute –

For Time:
15 100m Sprints w/ Medball (20/14)
30 Sychro Burpees
90 Wall Balls (20/14)

10 a.m. – CROSSFIT

“2012 Regional Event 6 (scaled)”
For Time:
Three Rounds of:
7 Deadlifts 275/185
7 Muscle-ups
Then,
Three Rounds of:
21 Wall Balls (20/14)
21 Toes to Bar
Then,
100’ Farmers Carry (70/55)
28 Burpee Box Jump Overs (24/20)
100’ Farmers Carry
3 Muscle-ups

9.15.17 – Friday

101

SKILL/STRENGTH
Snatch Technique

METCON
:30s ON/:30s OFF for 16 Rounds
S1: 10m Sprints
S2: Hang Snatch (45/35)
S3: Pistol Squats (alternating)
S4: HS Hold
*Score total sprint, snatch, squat reps

CROSSFIT

SKILL/STRENGTH
Snatch
5×1 (ascending)

METCON
:30s ON/:30s OFF for 16 Rounds
S1: 10m Sprints
S2: Hang Snatch (45/35)
S3: Pistol Squats (alternating)
S4: HS Hold
*Score total sprint, snatch, squat reps

9.14.17 – Thursday

SKILLS CLASS

STRENGTH/SKILL
Handstand/Handstand Walk Technique

METCON
AMRAP 12
15 Deadlift (185/135)
15 Burpee over bar
15m Handstand Walk

CROSSFIT

Rest/Recovery/Skill/Make Up Day

STRENGTH

Week 8 of 13

Power Clean + Front Squat + Hang Clean: 2×2 65% 2×2 75% 3×1 80%
Snatch High Pull: 2×3 95% 2×3 105%
Push Jerk + Split Jerk: 2x(2+1) 75% 2x(2+1) 80% 2x(1+1) 90%
Back Squat (4-8 pullups/rows between sets): 1×5 65% 2×5 75% 1×4+ 80%

9.13.17 – Wednesday

101

SKILL/STRENGTH
Power Clean & Jerk Technique

METCON
5RFT:
30 Air Squats
19 Power Cleans (135/95)
7 StO
400m Run

CROSSFIT

SKILL/STRENGTH
OT3Mx5
3 Push Press ascending; rest 30s
6-8 One Arm DB Bent Over Row

METCON
5RFT:
30 Air Squats
19 Power Cleans (135/95)
7 StO
400m Run

9.12.17 – Tuesday

101

SKILL/STRENGTH
Kipping Pull-up Technique

METCON
In Teams of 3, 4RFT:
250/200m Row
10 Burpee over the erg
*must complete 4 rounds each

CROSSFIT

SKILL/STRENGTH
1 set of max kipping pull-ups then…

3 Sets at 55% of max pull-ups; rest as need

METCON
In Teams of 3, 4RFT:
250/200m Row
10 Burpee over the erg
*must complete 4 rounds each

STRENGTH

Week 8 of 13

Drop Snatch + Hang Snatch: 2x(1+2) 50% 2x(1+2) 60% 2x(1+2) 70%
Snatch Deadlift + Shrug: 2×3 95% 2×3 105%
Strict Press: 3×3 40% 1×3+ 50% (% of Jerk)
Overhead Squat (4-8 pullups/rows between sets): 1×4 70% 2×3 85% 1×2+ 100% (% of snatch)