WOD

9.1.17 – Friday

101

SKILL/STRENGTH
Clean & Jerk Technique

METCON
AMRAP 5
Clean & Jerks (heavy)

Rest as needed, in pairs:

2x200m Sled Pulls (one partner working at a time)

CROSSFIT

SKILL/STRENGTH
Front Squat 3×8

METCON
AMRAP 5
Max Clean & Jerks (205/145)

At the 10:00 mark w/ a partner
2x200m Sled Drag (135/90) each

Notes:
-Score AMRAP
-For sled drag, pull sled, round the red building
-Partner 1 drags sled around the 200m course, then switches and Partner 2 completes while partner 1 rests, each athlete does 2 laps

 

8.31.17 – Thursday

NEWS

We will be closed on Monday, September 4 in observance of Labor Day.

101

STRENGTH/SKILL
Pegboard Technique

METCON
For time:
21 Thrusters (95/65)
3 Pegboard Ascents
15 Thrusters
2 Pegboard Ascents
9 Thrusters
1 Pegboard Ascents

CROSSFIT

Rest/Recovery/Skill/Make Up Day

STRENGTH

Week 6 of 13

Clean Hi Pull + Hang Clean: 2×2 90% 1×2 100% 2×2 105%
Push Press: 3X4 55% 1×3+ 65% (% of Jerk)
Rack Jerks: Split: 2×3 65% 2×2 75% 3×2 85%
Front Squat (4-8 pullups/rows between sets): 2×5 65% 2×4 75% 1×3+ 85%

8.30.17 – Wednesday

NEWS

We will be closed on Monday, September 4 in observance of Labor Day.

101

SKILL/STRENGTH
KB Swing / KB Snatch Technique

METCON
5RFT:
400m Run
15 Left Arm KB Snatch (35/25)
15 Right Arm KB Snatch (35/25)

CROSSFIT

SKILL/STRENGTH
3 Rounds of 60%/50%/40% of each:
HSPU
Ring Dips
Push-Ups
-No rest between movements, rest a/n between sets, 1st round is 60% of max HSPU/Dip/PU Volume, 2nd is 50%, …

METCON
5RFT:
400m Run
15 Left Arm KB Snatch (35/25)
15 Right Arm KB Snatch (35/25)

8.29.17 – Tuesday

NEWS

We will be closed on Monday, September 4 in observance of Labor Day.

101

SKILL/STRENGTH
Overhead Squat and Kipping Pull-Up Technique

METCON
4 Rounds, AMRAP 3
9-7-5
Pull-Ups
OHS
Burpee Over Bar (lateral)
*Rest 3min between rounds

CROSSFIT

SKILL/STRENGTH
Deadlift 3×8

METCON
4 Rounds, AMRAP 3
9-7-5
Pull-Ups
OHS (95/65)
Burpee Over Bar (lateral)
*Rest 3min between rounds

Notes:
-Pace to finish reach round with similar reps

STRENGTH

Week 6 of 13

Drop Snatch + OHS: 2x(2+1) 45% 2x(2+1) 55% 2x(1+1) 65%
High Hang Snatch + OHS: 2x(2+1) 45% 2x(2+1) 55% 2x(1+1) 65%
Rack Jerks: Power + Split: 2x(2+1) 75% 2x(1+1) 80% 2x(0+2) 90%
Back Squat (4-8 pullups/rows between sets): 2×5 65% 2×4 75% 1×3+ 85%

8.28.17 – Monday

101

SKILL/STRENGTH
Hang Power Clean and Front Rack Lunge Technique

METCON
Every 10min for 3 Rounds:
At 0:00:
250/200m Row
10 HPC (115/85)
10 Standing Front Rack Lunge

At 5:00-8:00 of each segment:
HS Walk Practice

CROSSFIT

SKILL/STRENGTH
EMOMx10
4 TnG Snatch (@55-65%)

METCON
Every 10min for 3 Rounds:
At 0:00:
250/200m Row
10 HPC (115/85)
10 Standing Front Rack Lunge (115/85)

At 5:00-8:00 of each segment:
Max Distance HS Walk / HS Walk Practice

Notes:
-Scale weight to go unbroken on BB
-Scale weight/reps to finish under 2min
-Pace to finish all rounds in similar times
-Score total time

8.27.17 – Sunday

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE

“The Seven”
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlift (245/165)
7 Burpees
7 KBS (70/55)
7 Pull-ups

8.26.17 – Saturday

STRENGTH – 8 a.m. 

Week 5 of 12

Snatch: 2×2 75% 2×2 85% 2×1 90%
Clean and Jerk: 2×2 75% 2×2 85% 2×1 90%
Push Press: 4X4 55% 1×3+ 65% (% of Jerk)
Back Squat (+4-8 strict pullups between sets) (+ = as many more good reps as possible): 4×4 75% 1×3+ 80%

101/CROSSFIT – 9 a.m.

Teams of 2; 20 Min AMRAP
400 M Run
9-6-3
Toes to bar
Deadlift (155/105)
Notes: One athlete runs while the other completes the couplet, score total reps

CROSSFIT – 10 a.m.

Teams of 2; 30 Min AMRAP
100 Wall Balls (20/14)
100 Double Unders
75 Toes-to-Bars
75 Box Jumps (24/20)
50 Pull-Ups
50 Hand Release Push-ups
25 Cleans (115/85)
25 Jerks (115/85)
10 Snatches (115/85)
10 Ring Muscle-Ups

Notes: Split reps as needed, one athlete working at a time

8.25.17 – Friday

101

SKILL/STRENGTH
Squat Clean Technique

METCON
AMRAP 15
400 M Run
10 Squat Cleans (135/95)
20 KBS (55/35)
30 Sit-ups

CROSSFIT

SKILL/STRENGTH
OT3Mx4
8 Strict Press: Rest 30s
8 Wide Grip Pull-Ups

METCON
AMRAP 15
400 M Run
10 Squat Cleans (135/95)
20 KBS (55/35)
30 Sit-ups

8.24.17 – Thursday

SKILLS CLASS

STRENGTH/SKILL
Double Under Technique

METCON
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

CROSSFIT

Rest/Recovery/Skill/Make Up Day

STRENGTH

Week 5 of 12

Snatch High Pull + Snatch: 2×2 65% 2×2 75% 3×1 80%
Hang Clean + Front Squat + Jerk: 2×2 65% 2×2 75% 3×1 80%
Clean High Pulls: 3×3 105%
Front Squat (+4-8 strict pullups between sets) (+ = as many more good reps as possible): 4×4 75% 1×3+ 80%

8.23.17 – Wednesday

101

SKILL/STRENGTH
Front Squat Technique

METCON
4 Rounds:
1:00 Push-Ups
1:00 Front Squat (95/65)
1:00 Burpees
1:00 Rest

CROSSFIT

SKILL/STRENGTH
Clean and Jerk
5×1 (Ascending)

METCON
4 Rounds:
1:00 Push-Ups
1:00 Front Squat (95/65)
1:00 Burpees
1:00 Rest

Notes: Score total reps