Sunday, December 25 – Saturday, December 31

Posted on December 26, 2016 by Anna Follman
Sunday, December 25 – Saturday, December 31

Sunday, December 25 – No Class

Merry Christmas everyone!!

 

Monday, December 26 – No 5:30AM/6:30AM classes today. We are open for 12:00PM, and evening classes.

WOD: 21 Minute EMOM

Minute 1:

  • 5 Back Squat, from ground (103/155)

Minute 2:

  • 10 Burpees

Minute 3:

  • 150-175M Row

 

Tuesday, December 27

Strength: Deadlift

  • 5×4

WOD: 15 Minute AMRAP

CrossFit Games Open 11.2

  • 9 Deadlifts (103/155)
  • 12 Push-Ups
  • 15 Box Jumps (20/24)

Olympic Lifting – 6:30PM

  • Split Jerk w/ pause in receiving position – 5×2
  • Pause Clean Above the Knee + Clean + Split Jerk – 5 sets
  • Clean Start + Clean Pull – 3 sets at 100-105%

Accessory Work

  • Back Squat – 1×5 at 60%; 1×3 at 70%; 1×2 at 80%; 1×2 at 90%; 1×1 at 95%
  • Front Squat – 1×5 at 65%; 1×4 at 75%; 1×4 at 80%; 1×4 at 85%
    • Hanging Leg Raise – 3×15

 

Wednesday, December 28

Strength: 10 Minute EMOM

Minute 1:

  • 30 second L-Hang

Minute 2:

  • 30 second Plank Hold

WOD: Rounds for Time (3 scores)

2 Rounds for Time

  • 10 Thrusters (63/95)
  • 3 Muscle Ups

2 Rounds for Time

  • 10 Thrusters (63/95)
  • 3 Muscle Ups

2 Rounds for Time

  • 10 Thrusters (63/95)
  • 3 Muscle Ups

*3 minute rest between each round.

 

Thursday, December 29

Strength: Turkish Get-Ups

  • 3×3 (each arm)

WOD: Max Efforts For Time

  • 800M Row
  • 600M Row
  • 400M Row
  • 200M Row

*Rest as long as you need to feel recovered.

Olympic Lifting – 6:30PM

  • Snatch Balance w/ pause in receiving position – 5×2
  • Snatch Above the Knee + Snatch Below the Knee + Snatch – 5 sets
  • Snatch Start + Snatch Pull – 3 sets at 100-105%

Accessory Work

  • Back Squat – 1×5 at 65%; 3×5 at 75%
  • Front Squat – 4×5 at 65%
  • Back Extension – 3×15

 

Friday, December 30

Strength: 10 Minute MOMO

Push Press

  • 5 Reps at 55-60% of 1 Rep Max

WOD: 14 Minute AMRAP

  • 5 Squat Clean (113/185)
  • 15 Toes to Bar
  • 30 Double Unders

 

Saturday, December 31 – New Year’s Eve: Regular Classes Today!

WOD: 2,016 second AMRAP (33 minutes)

  • 20 KB Swings (35/55)
  • 16 Strict Burpees
  • 20 Wall Balls (14/20)
  • 16 MB Sit-Ups (14/20)

*At some point throughout the AMRAP a 2,016M Row will be completed by each person (groups will start their row at 0:00, 10:00 and 20:00 minutes into the workout.

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    Eden Prairie

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    Prior Lake

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