WOD

8.22.17 – Tuesday

101

SKILL/STRENGTH
Sumo Deadlift High Pull Technique

METCON
Teams of 2 4 RFT:
120 Double unders
50 Cal Row
30 SDHP (115/75)

Notes: Split reps evenly

CROSSFIT

SKILL/STRENGTH
Back Squat
3×8

METCON
Teams of 2 4 RFT:
120 Double unders
50 Cal Row
30 SDHP (115/75)

STRENGTH

Week 5 of 12

Drop Snatch + OHS: 2x(1+1) 50% 2x(1+1) 65% 2x(1+1) 70%
Power Clean + Squat Clean: 2x(2+1) 75% 2x(1+1) 80% 2x(0+2) 90%
Rack Push Jerk + Split Jerk: 2x(2+1) 75% 2x(1+1) 80% 2x(0+2) 90% 2x(0+1) 95%
Back Squat (+4-8 strict pullups between sets): 2×5 75% 2×4 80%

8.21.17 – Monday

101

SKILL/STRENGTH
Thruster Technique

METCON
For Time:
30 Burpees
30 Box Jump Overs (24/20)
30 Thrusters (75/55)
30 T2B
30 Thrusters (75/55)
30 Box Jumps (24/20)
30 Burpees

CROSSFIT

SKILL/STRENGTH
OT2Mx5
4 Ring Muscle Ups

METCON
For Time:
30 Burpees
30 Box Jump Overs (24/20)
30 Thrusters (75/55)
30 T2B
30 Thrusters (75/55)
30 Box Jump overs (24/20)
30 Burpees

8.20.17 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

4 Rounds for time of:
25 push presses (95/65)
50 cal row
100 double-unders
50 cal AB

8.19.17 – Saturday

8 a.m. – STRENGTH

Clean & Jerk: 2×2 75% 2×2 85% 2×1 90%
Snatch High Pulls: 3×3 105%
Snatch: 2×2 75% 2×2 80% 2×1 90%
Back Squat (+6-8 strict pullups between sets): 2×4 80% 2×3 85%

9 a.m. – CROSSFIT/101

Teams of 2 for time:
400 meter run w/ medball (20/14)
40 Pull-Ups
40 Hand Release Push-Ups
40 Front Squats (135/95)
200 meter run w/ medball (20 /14)
20 Pull-ups
20 Burpees
20 Front Squats (135/95)
200 meter run w/ medball (20 /14)
40 Pull-Ups
40 Hand Release Push-Ups
40 Front Squats (135/95)
400 meter run w/ medball (20/14)

*Notes: Front Squats from the ground, Partners run together/take turns carrying medball and split reps as needed.

10 a.m. – CROSSFIT

Teams of 2 for time:
800m Run
40 Power Cleans (155/105)
40 Box jump-overs (24/20 inch)
30 Bar muscle ups
30 Burpee over bar
40 Box jump-overs (24/20)
40 Power Cleans (155/105)
800m Run

*Notes: Partners run together, one athlete working at a time

8.18.17 – Friday

101

SKILL/STRENGTH
Overhead Squat Technique

METCON
Team “Nancy”
Teams of 3, 5 RFT:
45 OHS (95/65)
400 M Run

Notes: Split reps as needed, run together

CROSSFIT

SKILL/STRENGTH
Barbell Cycling
EMOMx10
5 Hang Power Clean (40-50%)

METCON
Teams of 3, for max cals:
OTMx15
M1: 10 Deadlifts (225/185)
M2: Max Ab Cals
M3: Rest

Notes: One athlete at each station, Score total AB cals

8.17.17 – Thursday

SKILLS CLASS

STRENGTH/SKILL
Kipping Pull-Up progressions

METCON
4 RFT:
10 Pull-ups
10 Burpees
10 Wall Balls (20/14)

CROSSFIT

Rest/Recovery/Skill/Make Up Day

STRENGTH

Hang Snatch: 1×3 65% 2×2 75% 3×2 80%
Clean Deadlift + Shrug: 3×3 105%
Clean + Jerk: 2x(1+2) 65% 2x(1+2) 75% 3x(1+1) 80%
Front Squat (+6-8 strict pullups between sets): 2×5 75% 2×4 80%

8.16.17 – Wednesday

101

SKILL/STRENGTH
Push Press Technique

METCON
30 Min AMRAP
400m Run
10 Push Press (95/65)
20 CTB Pull-Ups
30 KB Goblet Squats (55/35)

CROSSFIT

SKILL/STRENGTH
N/A

METCON
35 Min AMRAP
400m Run
10 STO (135/95)
20 CTB Pull-Ups
30 KBS (70/55)

8.15.17 – Tuesday

 

101

SKILL/STRENGTH
Pistol/Deadlift Technique

METCON
AMRAP 14
30 Double-unders
20 Pistols (Alternating)
10 Deadlift (185/135)

CROSSFIT

SKILL/STRENGTH
Snatch 5×1 (Ascending)

METCON
AMRAP 14
40 Double-unders
30 Pistols (Alternating)
20 Handstand Push-ups
10 Wallballs (20/14)

STRENGTH

Week 4 of 12

High Hang Snatch + OHS: 1x(2+1) 50% 2x(2+1) 55% 3x(1+1) 60%
Power Clean + Squat Clean: 1x(2+1) 65% 2x(2+1) 75% 3x(1+1) 80%
Rack Power Jerk + Split Jerk: 1x(2+1) 65% 2x(2+1) 70% 3x(1+1) 75%
Back Squat (+6-8 strict pullups between sets): 2×5 70% 2×4 75%

8.14.17 – Monday

NEWS

Over the weekend, Coach Matt’s family home caught fire in Schaumburg, Illinois. Thankfully, everyone is okay, but they lost most of their assets, including their car, due to fire and water damage. If you are able, please use the link below to donate.

Donations from this page will go toward clothing, food, temporary housing, household and essential supplies.

Thank you!

Donate Now

101

SKILL/STRENGTH
Clean and Jerk Technique

METCON
15 Clean & Jerks (95/65)
12 Clean & Jerks (135/95)
9 Clean & Jerks (185/155)

CROSSFIT

SKILL/STRENGTH
OT3MX5
3 Bench Press; Rest 30s
8 Strict Pull-ups

METCON
15 Clean & Jerks (135/95)
12 Clean & Jerks (185/135)
9 Clean & Jerks (225/155)

8.13.17 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

AMRAP 5 minutes of:
10 Burpees
10 Front Squats (155/105)
1 Rope Climb

-Rest 4 Mins-

3 Rounds for time of:
2 Rounds of “Cindy”
1 Round of “DT” (12 Deadlifts, 9 Hang Cleans, 6 Push Jerks @155/105)

-Rest 4 Mins-

4 Rounds for time of:
50 Double-unders
24m HS Walk (Full Turf)