Sunday, December 4 – Saturday, December 10

Posted on December 4, 2016 by Anna Follman
Sunday, December 4 – Saturday, December 10

Sunday, December 4 – No Class

 

Monday, December 5

Strength: 10 Minute EMOM

Minute 1:

  • 20 Sit-Ups

Minute 2:

  • 30 second Plank

WOD: AMRAP’s for Max Reps

3 Minute AMRAP for Max Reps

  • Shuttle Sprints

3 Minute AMRAP for Max Reps

  • Double Unders

3 Minute AMRAP for Max Reps

  • KB Alternating Single Arm Shoulder to Overhead (35/55)

3 Minute AMRAP for Max Reps

  • Row (calories)

*2 minute rest between each AMRAP.

 

Tuesday, December 6

Strength: Squat Clean

  • 5×2

WOD: 15 Minute EMOM

Minute 1:

  • 2 Rope Climbs

Minute 2:

  • 8 Front Squat, from ground (93/135)

Minute 3:

  • 8 Bar-Facing Burpee

Olympic Lifting – 6:30PM

  • Snatch Grip + Push Press (behind neck) + OHS – 3×3
  • Snatch Deadlift + Snatch Above Knee + Snatch Below Knee – 5 sets at 65-70%
  • Snatch Start + Snatch Pull – 3 sets at 90-95%

Accessory Work

  • Back Squat – 1×6 at 70%; 1×6 at 80%; 1×3; 1×2 at 90% at 95%
  • Front Squat – 1×5 at 65%; 1×4 at 70%; 1×4 at 80%; 1×4 at 80%
  • Hollow Hold – 3×30 seconds

 

Wednesday, December 7

Strength: Push Press

  • Establish a 1 Rep Max (compre to 7/28/16)

WOD: 18 Minute AMRAP

CrossFit Games Open 12.3

  • 15 Box Jump (20″/24″)
  • 12 Push Press (73/115)
  • 9 Toes to Bar

 

Thursday, December 8

Skill Work: Muscle-Up Progressions + Muscle-Up Practice

WOD: For Time

  • 10 Muscle-Up
  • 10 Wall Ball (14/20)
  • 8 Muscle-Up
  • 20 Wall Ball (14/20)
  • 6 Muscle-Up
  • 30 Wall Ball (14/20)
  • 4 Muscle-Up
  • 40 Wall Ball (14/20)
  • 2 Muscle-Up
  • 50 Wall Ball (14/20)

Olympic Lifting – 6:30PM

  • Press in Split – 3×3
  • Push Press + Power Jerk + Split Jerk – 5 sets
  • Clean Deadlift + Clean Above Knee + Clean Below Knee – 5 sets at 65-70%

Accessory Work

  • Back Squat – 1×4 at 75%; 3×5 at 80%
  • Front Squat – 1×5 at 60%; 1×5 at 65%; 2×5 at 70%
  • Barbell Good Mornings – 3×10

 

Friday, December 9

WOD Part 1: Max Effort for Time

  • 1000M Row

WOD Part 2: For Time

“Randy”

  • 75 Power Snatch (53/75)

*10 minute time cap.

 

Saturday, December 10

Partner WOD: Buy-In + AMRAP for 25 Minutes

Buy-In

  • 100 calorie Partner Row

then AMRAP for remaining time…

  • 100 KB Swings (35/55)
  • 80 Burpees
  • 60 Goblet Squats (35/55)
  • 40 MB Sit-Ups (14/20)
  • Getting Started

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