Sunday, January 29 – Saturday, February 4

Posted on January 28, 2017 by Anna Follman
Sunday, January 29 – Saturday, February 4

Sunday, January 29 – No Class

 

Monday, January 30

Strength: Strict Press

  • 5×3

WOD: Buy-In + Ladder in 14 Minutes for Total Reps

Buy-In

  • 40 Box Overs (20/24)

Then…1-2, 2-4, 3-6, 4-8…

  • Power Clean (83/115)
  • Alternating Pistols

 

Tuesday, January 31

Strength: 10 Minute EMOM

Minute 1

  • 25 ft. Crab Walk + 25 ft. Bear Crawl

Minute 2

WOD Part 1: For Time

  • 2,000M Row

WOD Part 2: 8 Minute AMRAP

  • 15 Shuttle Sprints
  • 50 Double Unders

Olympic Lifting – 6:30PM

  • Drop Snatch w/ 2 Second Pause in Catch – 4 x 3
  • Snatch High Pull + 2 Snatch Above Knee – 5 Sets
  • Snatch Pull w/ 3 Position Pause – 3 x 2

Accessory Work

  • KB Elevated Rear Foot Split Squat – 3 x 8/leg
  • Strict Pull-Ups – 3 x Max Reps (Scale to Achieve 5-10 Reps)
  • Bent Over Barbell Row – 3 x 8
  • Hollow Rocks – 3 x 12

 

Wednesday, February 1

Strength Part 1: Bench Press

  • 3×3

Strength Part 2: Max Effort for Weight

  • 50 ft. Sled Push

WOD: 12 Minute AMRAP

  • 10 Push Press (63/95)
  • 10 KB Swings (35/55)
  • 10 Box Jumps (20″/24″)

 

Thursday, February 2

Strength: 10 Minute MOMO

Front Squat

  • 3 Reps at 75% of 1 Rep Max

WOD: 14 Minute AMRAP

CrossFit Games Open 14.4

  • 60 Calorie Row
  • 50 Toes to Bar
  • 40 Wall Balls (14/20) (9/10)
  • 30 Cleans (93/135)
  • 20 Muscle-Ups

Olympic Lifting – 6:30PM

  • Split Jerk Footwork
  • Tall Jerks – 3 x 3 (Video)
  • Split Jerk w/ 2 Position Pause – 5 x 2
  • Clean Start + Pause Clean + Clean – 5 Sets

Accessory Work

  • Front Rack Lunge – 3 x 8/leg
  • Strict Press – 5 x 4
  • Push-Ups – 3 x 10
  • Kettlebell RDL – 3 x 8 (Video)

 

Friday, February 3

Strength: Hang Snatch

  • 5×2

WOD: 12 Minute EMOM

Minute 1:

  • 10 Power Snatch (73/115)

Minute 2:

  • 8 Bar-Facing Burpee

 

Saturday, February 4

WOD: 28 Minute EMOM

Minute 1

  • 10 Pull-Up

Minute 2

  • 15 Push-Up

Minute 3

  • 20 Air Squat

Minute 4

  • 10 Shuttle Sprint
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