02.28.17 Tues WOD

Warm-up

400m jog

2 Rounds:

2 x 10m Bear Walk
2 x 10m Broad Jump
2 x 10m High Knees
2 x 10m Butt Kicks

Strength

Snatch Complex: 1×1

Hang Snatch + Squat Snatch
*Work up to a heavy Single for the Day

Metcon

20 Min Amrap:

5,10,15…ETC of each
DB Hang cluster  35/20LBS    RX+45/35LBS
HSPU (Kipping)
Ring Dips

02.27.17 Mon WOD

Warm-up

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold
10 Reverse Lunges
3-5 pull ups with 2 sec hold at the top

Strength

Push Press:  3 X 1

Work up to 90%, then perform 3 singles at that weight
   *Perfect Tech

Metcon

CrossFit Games Open 16.3

AMRAP 7 minutes:
10 power snatches
3 bar muscle-upsMen use 75 lb.
Women use 55 lb.

CrossFit Games Open 16.3 Scaled

AMRAP 7 Minutes:
10 power snatches
5 jumping chest-to-bar pull-upsMen use 45 lb.
Women use 35 lb.

Accessory Work

*choose weight for quality

3×10 one arm bent over row ( each arm)
3×15-20 GHD Sit ups
3×10 Leg curls with bandBanded Leg Curlshttps://www.youtube.com/watch?v=B0kABjeJ_TY

02.22.17 Weds WOD

Warm-up

Warm up Shoulders for HSPU

9 min EMOM:

Min 1: 12/10 cal row
Min 2: 3 strict HSPU* + 3 kipping HSPU
Min 3: 40 sec prone hold
*with abmat

Scaled HSPU use Dumbbells

Strength

Push Jerk: 3 x ME

3 sets of ME reps @ 65%
1 min rest between sets

Metcon

16 min Amrap:

10 kb swings 53/35 RX+ 70/53
10 box jumps
10 kb lunges 55/35 RX+ 70/53

Accessory Work

3 RNFT, choose weights for quality

30 sec prone hold
20 back extensions (GHD-FLoor)
30 sec prone hold
20 front delt raises (Plate or DB)

02.20.17 Mon WOD

Warm-up

3 Rounds:

10 Box Step Ups (unweighted)
10 PVC Good Mornings
10 PVC OHS
5 Burpees

Strength

Full Snatch: 5×5

5 TNG full Snatches @ ~60%
Run 200M between sets
Complete a total of 5 runs

Metcon

12 Min Emom:

Odd: 18/13 cals row Bike
Even: 8 power Snatches 105/70    RX+ 135/95

Make notes of what weights were used and reps completed per round