Sunday, January 1 – Saturday, January 7

Posted on January 2, 2017 by Anna Follman
Sunday, January 1 – Saturday, January 7

Sunday, January 1 – CLOSED – Happy New Year!!

 

Monday, January 2 – No 530/630AM Classes. There are classes at 12:00PM, 4:30PM, 5:30PM, 6:30PM and 7:30PM.

WOD: TABATA

  • KB Sumo Deadlift High Pull (35/55)
  • Shuttle Sprints
  • Hollow Hold
  • Box Overs (20/24)
  • Shuttle Sprints (yes, again!)
  • Push Press (33/45)

 

Tuesday, January 3

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 65-70% of 1 Rep Max

WOD: 21-15-9 for Time

  • Overhead Squat (63/95)
  • Lateral Bar Jumps
  • Pull-Ups

Olympic Lifting – 6:30PM

  • Snatch Balance w/ Pause in Receiving Position – 5×2
  • Pause Snatch Above the Knee + Snatch – (view here)
  • Snatch Start + Snatch Pull – 3×100-105%

Accessory Work

  • Back Squat – 1×5 at 60%; 1×5 at 65%; 1×5 at 70%; 1×5 at 75%
  • Front Squat – 1×5 at 60%; 1×5 65%; 2×5 at 70%
  • Tall Box Jumps – 5×1
  • KB Wind Mills – 3×5 each side

 

Wednesday, January 4

Strength: 10 Minute EMOM

Minute 1:

  • 30 second Arch Hold

Minute 2:

  • 20 Straight Leg Bicycles (view here)

WOD: 15 Minute EMOM

Minute 1:

  • Row for Calories (12 c./14 c.)

Minute 2:

  • 6 Hang Power Clean (93/135)

Minute 3:

  • 8 Bar-Facing Burpees

 

Thursday, January 5

Strength: Push Jerk

  • 5×5

WOD: For Time (compare to 3/11/16

  • 25 Thrusters (33/45)
  • 5 Rope Climbs
  • 20 Thrusters (33/45)
  • 4 Rope Climbs
  • 15 Thrusters (33/45)
  • 3 Rope Climbs
  • 10 Thrusters (33/45)
  • 2 Rope Climbs
  • 5 Thrusters (33/45)
  • 1 Rope Climb

Olympic Lifting – 6:30PM

  • Split Jerk – 3×2
  • Clean + Front Squat + Split Jerk – 5 sets
  • Clean Start + Clean Pull – 3×2 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%; 1×1 at 103%
  • Front Squat – 1×5 at 60%; 1×5 at 70%; 2×5 at 75%
  • Ab thowdowns – 3×10

 

Friday, January 6

Strength: Snatch Drills

WOD: 10 Minute AMRAP

CrossFit Games Open 14.1

  • 30 Double Unders
  • 15 Power Snatch (53/75)

 

Saturday, January 7

Partner WOD: Row + AMRAP in 30 Minutes

Partner Buy-In

  • 100 calorie row (for time)

then in remaining time complete an AMRAP of…

  • 50 Goblet Squat (35/55)
  • 25 Ring Rows
  • 50 MB Overhead Lunges (14/20)
  • 25 MB Sit-Ups

*Each person completes 1-50 ft. Sled Push (25/45) between rounds.

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