WOD

8.6.18 – Monday

101

SKILL/STRENGTH
Clean & Jerk Technique

METCON
7 Rounds:
45s: Max Clean & Jerk (115/85, 135/95, 155/110, 185/130, 205/145, 215/150, 225/160)
45s: Max Double Unders
-rest 90sec-

CROSSFIT

SKILL/STRENGTH
Clean Grip Deadlift 4×3 (progressive)

METCON
7 Rounds:
45s: Max Clean & Jerk (115/85, 135/95, 155/110, 185/130, 205/145, 215/150, 225/160)
45s: Max Double Unders
-rest 90sec-

8.5.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

15 Rounds for time of:
50m Dumbbell Farmer’s Carry 50/35)
25 Double-unders
-Rest 4 Mins-
3 Rounds for time of:
20 Sit-ups
10 Clean & Jerks (135/95)
-Rest 4 Mins-
4 Rounds for time of:
400m Run
9 Chest-to-bar Pull-ups
7 Pull-ups
5 Strict Pull-ups

8.4.18 – Saturday

8 a.m. – STRENGTH

A. Clean 2×1 @100% (of 1RM C&J)
B. Back Squat 1×1 @95%, 1×5 @(30-40# less than first set)
C. BTN Push Jerk 4×3 @72%
D1. 6-10 Wide Grip Pull-Up w/Negatives @30X0 ; rest 60sec D2. 10/arm Single-arm KB Military Press; rest 60sec, x3

9 a.m. – CROSSFIT/101

In teams of 3, 3RFT:
Row 500m + Run 400m + 100 Double Unders
75 Thrusters (75/55)
Row 500m + Run 400m + 100 Double Unders
75 T2B
Row 500m + Run 400m + 100 Double Unders

Notes:
-Teammate A begins on the rower and rows 500m while at the same time, Teammate B runs 400m and Teammate C does 100 Double Unders, once everyone has finished they can begin accumulating 75 Thrusters as a team (25/each) one person working at at time, once  the thrusters compete they rotate and switch row, run and double unders

10 a.m. – CROSSFIT

3RFT:
800m Run
7 Squat Cleans (185/135)
10 Burpee CTB Pull-ups
14 Single Arm Thrusters (50/35 – 7/arm)
20 Box Jumps (24/20)

8.3.18 – Friday

CROSSFIT

SKILL/STRENGTH
A. Speed Back Squat 5×2 @00X1; rest 3min

B. For quality:
10-9-8-7-6-5-4-3-2-1
Ring Push Up (with feet elevated if possible)
*1 TGU after each set of push-ups (heavy, alternate arms each set, 10 total TGUs)

METCON
For time:
27-21-15
Deadlift (185/135)
Push Press (95/65)

Notes:
-10min time cap on Part B

8.2.18 – Thursday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Sandbag Clean Technique

METCON
Teams of 3, AMRAP 12 (4 rounds at each station)
M1: Max Sandbag Over the Shoulder Throw (100/70)
M2: Max Assault Bike Cals
M3: Push-Ups

Notes:
-Each athlete starts at a different station and rotates after each minute, accumulating 4 stops at each station

STRENGTH

A. Snatch 2×1 @97%
B. Front Squat 4×1 @85%
C. Bench Press 1×1 @90%, 3×3 @30-40# less than 90%
D1. 5 Jumping Good Morning @75% of BW; rest 60sec D2. 10/side Forward and Backward KB Lunge; rest 60sec, x3

8.1.18 – Wednesday

101

SKILL/STRENGTH
Rope Climb Technique

METCON
AMRAP 20
4 Wall Walk
3 Rope Climbs
25m Walking Lunge
100m DB Farmer Carry (50/35)

CROSSFIT

SKILL/STRENGTH
A1. 4-8 Weighted Strict T2B @2020
A2. 6-8 Seated DB Press @3030

METCON
AMRAP 20
4 Wall Walk
3 Rope Climbs
25m Walking Lunge
100m DB Farmer Carry (50/35)

7.31.18 – Tuesday

101

SKILL/STRENGTH
Power Clean and Pull-Up Technique

METCON
In teams of 2, 2 RFT:
30 Burpees
500m Row
9-6-3 (Power Clean (115/85) + Pull-Ups)

CROSSFIT

SKILL/STRENGTH
Take 15min to build to a heavy Snatch for the day, then drop weight (15-25%) and do 2×2 singles

METCON
In teams of 2, 2 RFT:
30 Burpees
500m Row
9-6-3 (Power Clean (115/85) + Pull-Ups)

Notes:
-One person working at a time, follow the leader style and everyone does all reps
-Partner A does all 30 Burpees while Partner B rests, then Partner B does 30 Burpees, then Partner 1 rows 500m, Partner 2 rows 500m, and so on…

STRENGTH

​​A. Halt Clean 3×1 @85% (hold 2sec pause at knee, increase from last week)
B. Box Squats (TnG) 5×3 @60% (of 1RM Back Squat)
C. Snatch Grip DL 4×5 @60% (of 1RM DL)
D1. 10/side Standing Pavlov Press (w/ band); rest 60sec D2. 8 Medball V-Ups; rest 60sec D3. 50sec Superman Hold; rest 60sec, x3

7.30.18 – Monday

NEWS

Congratulations to all the CF 312 athletes who completed the Savage Race over the weekend! Nice work!

101

SKILL/STRENGTH
Thruster and Wall Ball Technique

METCON
4 RFT:
400m Run
22 Box Jumps (24/20)
22 Wall Balls (20/14)
-Rest 90sec-

CROSSFIT

SKILL/STRENGTH
3 Rounds:
A1. 15 KBS (heavy and unbroken); rest 30sec
A2. 3 Front Squats @10X8 ; rest 30sec
A3. 10-15 Hollow Rocks; rest 2min

METCON
4 RFT:
400m Run
22 Box Jumps (24/20)
22 Wall Balls (20/14)
-Rest 90sec-

Notes:
-8 second front rack hold on the Front Squat piece

7.29.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

“Tillman”
7 RFT:
7 Deadlifts (315/205)
200m Sprint
15 Pull-Ups
-45 seconds Rest b/t rounds

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

7.28.18 – Saturday

8 a.m. – STRENGTH

A. Clean 3×1 @97% (of 1RM C&J)
B. Back Squat 1×2 @90%, 1×5 @(30-40# less than first set)
C. BTN Push Jerk 4×3 @72%
D1. 6-10 Wide Grip Pull-Up w/Negatives @30X0 ; rest 60sec D2. 10/arm Single-arm KB Military Press; rest 60sec, x3

9 a.m. – 101/CROSSFIT

Teams of 2 For time:
400m Run
100 In-ine Front Rack Lunges (115/85)
80 Sit-ups
60 Alternating DB Hang Clean and Jerks (50/35)
40 Burpee over bar
400m Run
*Split reps as needed, run together

10 a.m. – CROSSFIT

Teams of 2 for time:
200 Double Under Buy-in then
4 rounds:
40 Burpee Box Jumps (24/20)
40 Sumo DL High Pull (95/65)
40 OHS (95/65)
400m Run Cash-out

*Both athletes each complete 200 DU’s and 400m Run together, split other reps as needed