WOD

4.22.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

For Time:
4 Rounds
7 Clean & Jerks (135/95)
7 Ring Muscle-ups
-Rest 4 Mins-
4 Rounds
21 Wallballs (20/14)
14 HSPU
7 Deadlifts (315/205)
-Rest 4 Mins-
4 Rounds
400m Run
30 Toes-to-bar
20 Cal Row

4.21.18 – Saturday

8 a.m. – STRENGTH

A. Hang Snatch 1×1 @85%, 3×2 @75%
B. Front Squat + Jerk 4x(2+1) @80% of C&J
C. Deficit Deadlift 4×5 @60% of DL (3-4″ deficit)
2 Rounds: D1. 10/leg Alternating V-Ups; rest 60sec; D2. 20 Reverse Crunch; rest 60sec; D3. 20/side Side Plank Reaches; rest 60sec

9 a.m. – 101/CROSSFIT

Team of 2, 2min AMRAP at each movement
Rest 30s between movements
2 Rounds:
Power Clean (115/85)
Toes to Bar
Front Squat (115/85)
Burpee over Bar
AB Cals

*One athlete working at a time

10 a.m. – CROSSFIT

Team of 2, For Time:
150 Wall Balls (20/14)
120 Deadlift (185/135)
90 Toes to Bar
60cal AB
30 Snatch (155/105)

*One athlete working at a time. Split reps as desired.

4.20.18 – Friday

CROSSFIT

SKILL/STRENGTH
4 Rounds:
A1. 5-6/leg Banded Reverse Lunge @30X1; rest 30sec
A2. 6-10 Strict T2Rings @2110; rest 30sec
A3. 30-60sec Hollow Hold; rest 90sec

METCON
For Time:
5-4-3-2-1 Rope Climbs
15-12-9-6-3 Shoulder to Overhead (115/85)

4.19.18 – Thursday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

SKILLS CLASS

SKILL
Kipping Technique…

METCON
AMRAP 15
8 T2B
12 Wall Ball (20/14)
8 Pull-up
12 Box Jump (24/20)

STRENGTH

A. Halt Clean 5×2 @75% of C&J (3sec pause at knee)
B. Back Squat 4×8 @70%
C. Push Jerk 5×2 @65% of C&J
2 Rounds: D1. 10 Wide Grip Pull-Ups; rest 60sec; D2. 10 HSPUs; Rest 90sec
E. Isometric Back Extenstion 2x30sec on GHD

Notes:
-Attempt to add 5-10# to each lift over last week

4.18.18 – Wednesday

101

SKILL/STRENGTH
Clean and Jerk Technique…

METCON
For Time:
40/30 cal Row
50 DB Snatch (50/35)

CROSSFIT

SKILL/STRENGTH
C&J 3-2-3-2-3-2; rest 2-3min (wave sets)

FS 4×8 (heavier than last week)

METCON
For Time:
40/30 cal Row
50 DB Snatch (50/35)

4.17.18 – Tuesday

101

SKILL/STRENGTH
HSPU Technique…

METCON
Teams of 2, 3 RFT:
50ft. OH Plate Walking Lunge (45/25)
25 Burpee to plate
15 Handstand Push-ups

*Athletes alternate movements. Athlete 1 completes 50ft walk, then athlete 2. Athlete 1 cannot move on to next movement until athlete 2 finishes.

CROSSFIT

SKILL/STRENGTH
Back Squat 5×1.1 @30X0 rest 15sec/3min

B1. Kang Squat 3 @2111; rest 45sec
B2. Single Leg Glute Bridges 8-10/leg; rest 60sec, x4

METCON
Teams of 2, 3 RFT:
50ft. OH Plate Walking Lunge (45/25)
25 Burpee to plate
15 Handstand Push-ups

*Athletes alternate movements. Athlete 1 completes 50ft walk, then athlete 2. Athlete 1 cannot move on to next movement until athlete 2 finishes.

STRENGTH

A. High Hang Snatch 5×2 @65% (of Snatch)
B. Front Squat 1×3 @75%, 2×3 @20-25# less than Set 1
C. Stiff Legged Deadlift 3×8 @60%
2 Rounds: D1. 10 Plate Crunches; rest 45sec D2. 10 Russian Twists; rest 45sec; D3. 10 V-Ups; rest 45sec; D4. 60sec Weighted Plant; rest 90sec

* add 5-10# from last week if possible.

4.16.18 – Monday

101

SKILL/STRENGTH
Kipping Pull-up and Sumo Deadlift High Pull Technique…

METCON
AMRAP 10
10 Pull-ups
10 Sumo Deadlift High Pull (95/65)

CROSSFIT

SKILL/STRENGTH
A1. Close Grip Bench Press 9-7-5-3 @30X0; rest 90s
A2. Prone BB Row 6-5-5-4 @21X1 ; rest 90s

METCON
AMRAP 10
10 Pull-ups
10 Sumo Deadlift High Pull (95/65)

4.15.18 – Sunday

CROSSFIT/101

Rest/Recovery/Skill/Make Up Day

ENDURANCE

4 Rounds for time of:

400m run
10 Box Jumps (30/24)
1 Legless Rope Climb
-Rest 4 Mins-
4 Rounds for time of:
50 Double-unders
10 Power Snatch (95/65)
10 Strict Pull-ups
-Rest 4 Mins-
4 Rounds for time of:
20 Air Squats
15 HSPU
10 Ring Dips
5 Squat Cleans (185/135)

4.14.18 – Saturday

8 a.m. – STRENGTH

A. Hang Snatch 1×1 @85%, 3×2 @75%
B. Front Squat + Jerk 4x(2+1) @80% of C&J
C. Deficit Deadlift 4×5 @60% of DL (3-4″ deficit)
2 Rounds: D1. 10/leg Alternating V-Ups; rest 60sec; D2. 20 Reverse Crunch; rest 60sec; D3. 20/side Side Plank Reaches; rest 60sec

9 a.m. – 101/CROSSFIT

Teams of 2, 7 Rounds (each):
15 KBS (55/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)
*Partners alternate rounds

10 a.m. – CROSSFIT

“Havana”
AMRAP 25
150 Double Unders
50 Push Ups
15 Power Cleans (185/125)

4.13.18 – Friday

CROSSFIT

SKILL/STRENGTH
A.Clean Grip Deadlift 3-3-3-2-2 @3131
B. Pause Clean Pull (at knee) 5×4; rest 2-3min

METCON
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-ups