WOD

7.27.18 – Friday

CROSSFIT

SKILL/STRENGTH
A. PC 3×3 @91%
B. Jerk 3×2-4 @75%

METCON
“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

7.26.18 – Thursday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

STRENGTH/SKILL
Squat Snatch Technique

METCON
“Isabel”
30 Snatches (135/95)

STRENGTH

A. Snatch 5×1 @90%
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

7.25.18 – Wednesday

101

SKILL/STRENGTH
Squat Clean Technique

METCON
3 RFT:
5 Ring Muscle-ups
10 Front Squats (115/85)
20 Box jumps (24/20)

CROSSFIT

SKILL/STRENGTH
A. BS 4-3-2-3-4; rest 3min
B1. 14 step KB Mixed Carry Walking Lunge (Farmer and Front Rack); rest 30sec
B2. 4-6 Strict Pull-Ups @30X0; rest 90sec, x3

METCON
3 RFT:
5 Ring Muscle-ups
10 Front Squats (135/95)
20 Box jumps (24/20)

7.24.18 – Tuesday

101

SKILL/STRENGTH
Deadlift technique

METCON
Every 2 minutes for 24 minutes (3 rounds) of:
Station 1 – 50 Double unders
Station 2 – 20 Wall Ball Shots (20/14)
Station 3 – 200 Meter Run
Station 4 – 20 Deadlifts (225/155)

CROSSFIT

SKILL/STRENGTH
A1. Close Grip Bench Press 8-6-4-2; @30X0 rest 45sec
A2. Weighted Ring Dips 3-5 @30X0; rest 45sec
A3. Double DB Bent Over Rows 8-10 @20X0; rest 2min, x3

METCON
Every 2 minutes for 24 minutes (3 rounds) of:
Station 1 – 50 Double unders
Station 2 – 20 Wall Ball Shots (20/14)
Station 3 – 200 Meter Run
Station 4 – 20 Deadlifts (225/155)

STRENGTH

​​A. Halt Clean 4×1 @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

7.23.18 – Monday

101

SKILL/STRENGTH
STO and KTE Technique

METCON
21 Shoulder to Overhead (155/105)
42 Knees to Elbows
15 STO
30 KTE
9 STO
18 KTE

CROSSFIT

SKILL/STRENGTH
A. Clean Grip Banded Deadlift 4×4
B. Power Clean 4×3 (progressive)

METCON
For Time:
21 Shoulder to Overhead (155/105)
42 Knees to Elbows
15 STO
30 KTE
9 STO
18 KTE

Notes:
-Retest from 10.12.16 http://cf312.com/2016/10/10-12-16-wednesday/

7.22.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

“Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

7.21.18 – Saturday

8 a.m. – STRENGTH

A. Clean 4×1 @95% (of 1RM C&J)
B. Back Squat 1×3 @83%, 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 3, AMRAP 20:
200m Run
15 KBS (55/35)
20 Wall Balls (20/14)
30 Double Unders

Notes:
-Follow the leader style, no passing, score the final athletes rounds + reps

10 a.m. – CROSSFIT

Teams of 2; 5 RFT
Run 400 Meters
20 Deadlifts (255/185)
30 Wallballs (20/14)
20 Burpee over bar

Notes:
-Run together, split reps evenly

 

7.20.18 – Friday

CROSSFIT

SKILL/STRENGTH
A. Speed BS 5×3 @00X1
B. For quality/time:
15-12-9-6-3
Burpee KB Deadlift (70/55)
Strict Ring Pull Ups

METCON
AMRAP 5
Max squat cleans (225/155)

7.18.18 – Wednesday

101

SKILL/STRENGTH
Pistol Technique

METCON
27-21-15-9
Pistols (Alternating)
Hand release Push-ups
*50 Double unders after each round

CROSSFIT

SKILL/STRENGTH
3 Rounds:
A1. 6-8 Seated DB Press @3030 ; rest 30sec
A2. 4-6 Wtd Strict Pull-Ups @2020; rest 30sec
A3. 20sec Max Ring Dips; rest 90sec

METCON
27-21-15-9
Pistols (Alternating)
Hand release Push-ups
*50 Double unders after each round