WOD

4.9.19 – Tuesday

101

SKILL/STRENGTH
Clean Technique…
Every 2 mins for 6 rounds:
3 Power Cleans

METCON
Team of 2, AMRAP 9
11 Wall Balls (20/14)
7 Burpee Box Jump Overs (24/20)

CROSSFIT
STRENGTH/SKILL
Every 2 mins for 6 Rounds:
3 Position Clean (floor, knee, mid thigh)
*Ascending

METCON
Team of 2, AMRAP 9
11 Wall Balls (20/14)
7 Burpee Box Jump Overs (24/20)

STRENGTH
Back Squat- 75%-3(reps)-10(sets)
Snatch Pull-90% of snatch x3x2
Snatch Deadlift-100% of snatch x3
Situps 3×15
BO row 3×15
KB or DB FR carry
(up 10# in all accessories)

4.8.19 – Monday

101

SKILL/STRENGTH
Push Press Technique…
EMOMx12
M1: 3 Strict Pull-ups
M2: 6 Push Press
M3: Rest
*2s Pause in dip position of PP

METCON
3 Rounds, 1 minute per station:
S1: DB Snatch (alternating)(50/35)
S2: Ring Rows
S3: DB Goblet Squats (50/35)
S4: Push-ups
S5: Rest
*Score total reps

CROSSFIT

SKILL/STRENGTH
Gymnastics/PP
EMOMx15
M1: 3 Strict Pull-ups (weighted)
M2: 6 Push Press from floor (ascending)
M3: Rest
*2s Pause in dip position of PP

METCON
3 Rounds, 1 minute per station:
S1: DB Snatch (alternating)(50/35)
S2: Ring Rows
S3: DB Goblet Squats (50/35)
S4: Push-ups
S5: Rest
*Score total reps

4.7.19 – Sunday

STRENGTH
Snatch – (65% x 1, 70% x1, 75% x1) x3
Clean- (65% x 1, 70% x1, 75% x1) x3
Back Squat- 80% x 2 sets x 3 reps

ENDURANCE

AMRAP 15 minutes of:
100 Double-under
50/35 Calories, Bike
25 Bar Dips
-Rest 5 Mins-
5 Rounds for time of:
5 Squat Clean (115/75)
5 Bar Muscle-ups
-Rest 5 Mins-
4 Rounds for time of:
400m Run
12 Dumbbell Burpees (50//35)
8 Handstand Push-ups, strict

4.6.19 – Saturday

STRENGTH 8a.m.
Push press- 3×3 50-60% /2×1 Heavy single
OH Squat – 3×2 medium
Straight leg DL- 2×5 medium
V-ups 3×20 reps
Pullup 3×10 reps

CROSSFIT/101 9.a.m.
Teams of 3; 20min AMRAP
400m Run (together)
30 Dumbbell Squats (100/70)
30 Burpees
30 DB Snatch (50/35)
*Slit reps evenly, must complete run before working

CROSSFIT 10a.m.
“Fight Gone Bad”
3 Rounds of:
Wall-balls (20/14)
SDHP (75/55)
Box Jumps (20 inches)
Push-press (75/55)
Row for Calories
-Rest 1 Minute
*1 minute to accumulate reps at each movement before rotating, 5 minute Rounds before rest

4.5.19 – Friday

CROSSFIT

SKILL/STRENGTH
Clean and Jerk
1-1-1-1-1 (Ascending)

METCON:
6RFT:
200m Run
10 Wall Balls (20/14)
5-10-15-20-25-30 T2B
*Increase 5 reps of T2B each round

4.4.19 – Thursday

CROSSFIT/101
Rest/Make-up day

SKILLS CLASS

SKILL
Thruster technique

METCON
AMRAP 4
10 Thrusters (75/45)
10 Ring Rows
-Rest 3 Mins-
AMRAP 4
10 Thrusters (95/65)
10 Pull-ups

STRENGTH
Front squat- 70% x 3 reps x 4sets
Clean pull- 80% (of clean) x 3 x 3
Clean DL- 90% (of clean) x3 x 3
Plate twist 3sets x 10 reps
Ball slams 3sets x 15 reps

4.3.19 – Wednesday


101
SKILL/STRENGTH
Back Squat Technique then..
1-1-1-1-1 Back Squat
METCON
Teams of 3; 15 Min AMRAP
S1: Max Calorie Row
S2: 200m Sandbag Carry (100/70)
S3: Rest
*Cals only counted while sandbag is carried, score total cals

CROSSFIT
SKILL/STRENGTH
Back Squat
1-1-1-1-1
METCON
Teams of 3; 15 Min AMRAP
S1: Max Calorie Row
S2: 200m Sandbag Carry (100/70)
S3: Rest
*Cals only counted while sandbag is carried, score total cals

4.2.19 – Tuesday

101

SKILL/STRENGTH
Box Jump Technique then..
High box jump attempt for the day

METCON
For Time:
50/40 Cal AB buy-in:
50 OH In-line Lunges (45/25)
50 Sit-Ups
50 RKBS (55/35)

CROSSFIT

SKILL/STRENGTH
Box Jump Technique then..
High box jump attempt for the day

METCON
For Time:
50/40 Cal AB buy-in:
50 OH In-line Lunges (45/25)
50 Sit-ups
50 RKBS (55/35)

STRENGTH
Snatch + Hang pwr snatch+ Hang snatch- 50-60% x 5reps
Clean + Hang pwr clean+ Hang clean- 50-60% x 5reps
Sit ups – 3 sets x 15 reps
Bo Rows- 3 sets x 15 reps
KB front rack carry 3x laps( medium/heavy weight)

4.1.19 – Monday

101

SKILL/STRENGTH
Review metcon movements

METCON
“DT”
5 Rounds For Time
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
-Rest 4 Mins-
1-2-3-4-5-6-7-8-9-10
Air Squat
Burpee over bar
*Time Cap 30 Mins

CROSSFIT

SKILL/STRENGTH
Review metcon movements

METCON
“DT”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
-Rest 4 Mins-
1-2-3-4-5-6-7-8-9-10
Air Squat
Burpee over bar
*Time Cap 30 Mins

3.31.19 – Sunday

CROSSFIT/101
Rest Day

ENDURANCE

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thruster (135/95)
7 Knees to elbows
7 Deadlifts (245/195)
7 Burpees
7 Kettlebell swings (70/55)
7 Pull-ups