Sunday, January 15 – Saturday, January 21

Posted on January 15, 2017 by Anna Follman

Sunday, January 15 – No Class

 

Monday, January 16

Review: CrossFit Games Open & Friday Night Lights

WOD: 21-18-15-12-9-6-3 for Time

“CrossFit Games Open 14.5”

• Thruster (63/95)
• Bar-Facing Burpee

 

Tuesday, January 17 – 5:30PM Bootcamp will be combined with General Class Today!

Strength: 10 Minute EMOM

Minute 1:

• 3 Strict Pull-Ups
• 3 Kipping Pull-Ups
• 3 Chest to Bar Pull-Ups
  *All reps should be unbroken. Scale as needed.

Minute 2:

• 2×15 second L-Sit

WOD: 6 Rounds for Total Reps (HPC & Row & Box Jumps)

• 30 sec. Hang Power Clean (63/95)
• 30 sec. Rest
• 30 sec. Row (calories)
• 30 sec. Rest
• 30 sec. Box Jumps (20/24)
• 30 sec. Rest

Olympic Lifting – 6:30PM

• Olympic Lifting TOTAL – 1 Rep Max Snatch & 1 Rep Max Clean & Jerk

Accessory Work

• Back Squat – 1×5 at 60%; 1×5 at 70%; 2×5 at 75%
• Front Squat – 1×5 at 60%; 1×5 at 70%; 1×5 at 75%
• Tall Box Jumps – Establish a 1 Rep Max
• V-Ups – 3×15

 

Wednesday, January 18

Warm-Up: Rolling

• 5 Frames

*3 air squats per point.

WOD: Chipper for Time

• 1,000M Row
• 150 Double Unders
• 100 KB Swings (35/55)
• 50 PVC Sit-Ups
• 25 Shuttle Sprints

 

Thursday, January 19

Strength: Snatch

• Establish a 1 Rep Max (compare to 9/1/16)

WOD: 9 Minute AMRAP

CrossFit Games Open 15.1

• 15 Toes to Bar
• 10 Deadlift (73/115)
• 5 Snatch (73/115)

Olympic Lifting – 6:30PM

• Olympic Lifting TOTAL – 1 Rep Max Snatch & 1 Rep Max Clean & Jerk

Accessory Work

• Back Squat – 1×5 at 60%; 1×5 at 70%; 2×5 at 75%
• Front Squat – 1×5 at 60%; 1×5 at 70%; 1×5 at 75%
• Barbell Good Mornings – 3×8
• Elevate Rear Food Split Squat – 3×8 (each)

 

Friday, January 20

Strength: 10 Minute MOMO

Push Press

• 4 Reps at 70-75% of 1 Rep Max

WOD: 15 Minute EMOM

Minute 1

• 8 Front Squat (93/135)

Minute 2:

• 8 Shoulder to Overhead (93/135)

Minute 3:

• 15 Lateral Bar Jumps

 

Saturday, January 21

WOD: TABATA (x2)

• Wall Ball (14/20) (10/10)
• Row (calories)
• Box Step-Up (20/24)
• Arch Hold (round 1)/Hollow Hold (round 2)

*Join us from 11AM-1PM for a FREE rowing clinic with Kristen at CrossFit Eden Prairie! No need to pre-register and come prepared to learn & sweat!