Sunday, December 11 – Saturday, December 17

Posted on December 11, 2016 by Anna Follman
Sunday, December 11 – Saturday, December 17

Sunday, December 11 – No Class

 

Monday, December 12

WOD: TABATA

  • Shuttle Sprint
  • Air Squat
  • Arch Hold
  • Row for Calories
  • MB Clean (14/20)
  • Back Extension

 

Tuesday, December 13

Strength: 5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck-Ups
  • 10 sec. Hollow Hold

WOD: Buy-In + AMRAP for 12 Minutes

Buy-In

  • 4-50ft. Sled Push (25/45)

…then AMRAP for remaining time…

  • 12 Hang Power Clean (63/95)
  • 6 Ring Dips
  • 3 Candlestick Jump (view here)

Olympic Lifting – 6:30PM

  • Power Jerk + Split Jerk – 5 sets
  • Clean + Hang Clean Below Knee – 5 sets at 70-75%
  • Clean Pull – 3×2 at 95-100%

Accessory Work

  • Back Squat – 1×5 at 70%; 1×5 at 80%; 1×3 at 85%; 1×2 at 90%; 1×1 at 100%
  • Front Squat – 1×5 at 65%; 1×4 at 75%; 1×4 at 80%; 1×4 at 85%
  • Hollow Rocks – 3×15

 

Wednesday, December 14

Strength: Push Jerk

  • Establish a 1 Rep Max (compare to 7/13/16)

WOD Part 1: 16 Minute EMOM

Minute 1:

  • 10 Thrusters (63/95)

Minute 2:

  • 4 Pull-Ups
  • 4 Chest to Bar Pull-Ups

 

Thursday, December 15

Warm-Up: Rolling

  • 7 Frames

*1 shuttle sprint per point.

WOD: 5 Rounds for Time

  • 5 Deadlift (163/225)
  • 10 Front Rack KB Box Step-Up (35/55) (20″/20″)
  • 15 Lateral Bar Jumps

Olympic Lifting – 6:30PM

  • Drop Snatch – 5×2
  • Snatch + Hang Snatch Below the Knee – 5 sets at 70-75%
  • Snatch Pull – 3×2 at 95-100%

Accessory Work

  • Back Squat – 1×4 at 70%; 1×4 at 75%; 1×4 at 80%; 1×4 at 85%
  • Front Squat – 1×5 at 60%; 1×5 at 65%; 2×5 at 70%
  • Russian KB Swings – 3×10 (as heavy as possible)

 

Friday, December 16

Strength Part 1: Max Reps x Weight in 1 Minute

  • Back Squat

Strength Part 2: Max Reps x Weight in 1 Minute

  • Bench Press

*Score 1 = total pounds for back squat, score 2 = total pounds for bench press.

WOD: Max Reps in 7 Minutes

“CrossFit Games Open 12.1”

  • Burpees

 

Saturday, December 17 – Join us at O’Brien’s Public House in Shakopee from 7:00PM – 11:00PM for the CFEP/CFPL Holiday Party! Members and spouses are welcome!

WOD: 28 Minute EMOM

Minute 1

  • 30 Double Unders

Minute 2

  • 15 Wall Balls (14/20)

Minute 3

  • 4-50ft. Farmer Carry (35/55)

Minute 4

  • 10 Ring Toes to Bar
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

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    Prior Lake
  • Questions?

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