Month: January 2018

Skill Work: 3 Rounds 2 Wall Walks 4 Inch Worms 6 Beat Swings Weightlifting: Back Squat (5 x 5 @ 70%) Back Squat 5 E2MOM @ 70% WOD: 4x E3MOM 1 – 50m farmer carry 2 – 2 Rope Climb 3 – 10 HSPU

WOD: CrossFit Games Open 17.1 (For Time – CAP 20 Minutes) 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box

Skill Work: 10 Min to review KB OHS Technique Weightlifting: Deadlift (10-7-4-1) Use new 1RM to calculate % 10-50% 7-60% 4-70% 1-80% WOD: 3 RFT 14 KBx2 Deadlift 30/50 14 KBx1 OHS (7 Each Side) 50 DU

Weightlifting: Snatch (5 x 2 Snatch + 2 OHS @ 60%) 5 x E2MOM 2 Snatch + 2 OHS @ 60% WOD: 10 Minute AMRAP 5 Snatch 95/135 10 FR Lunges 15 Push Ups

Skill Work: Alternating Tabata Superman Hold V-Ups Weightlifting: Back Squat (5×5 @ 70%) 5 x Every :90 5 Back Squats @70% WOD: For Time 800M Run 20 T2B 400M Run 20 Pull Ups 800M Run Scaled 600M Run 10 T2B 400M Run 10 Pull Ups 600M Run

Skill Work: 10 min to review KBx2 Thruster Weightlifting: Clean and Jerk (5 x 2 Clean + 2 Jerk @ 60%+) 5 x E2MOM 2 Clean + 2 Jerk Start at 60% and add weight each round WOD: 12 Minute AMRAP 35 Cal row 25 Wall Ball 14/20 15 KBx2 Thruster 30/50

WOD: CrossFit Games Open 14.5 and 16.5 (For Time) 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3…

Weightlifting: Front Squat (5×5 @ 70%) Every :90 5×5 @ 70% WOD: 10 Minute AMRAP 9 American KBS 35/50 12 Sumo Deadlift High Pull w/ KB 15 Goblet Squat Rx+ 10 Min AMRAP 9 American KBS 50/70 12 Sumo Deadlift High Pull 15 Goblet Squat

Skill Work: Alternating Tabata Hollow Rocks V-Ups Weightlifting: Clean and Jerk (5 x 1 Power Clean + Clean + 1 Jerk @ 75%+) 5 x E2MOM 5 x 1 Power Clean + Clean + 1 Jerk Start at 75% and add weight as needed WOD: 12 Minute AMRAP 10 Push Press 95/135 10 Power Cleans…