Wods

Thursday February 15, 2018

Thursday
Metcon (No Measure)
5 min
100 DU then
AMRAP
12 front squat 95/65
4 burpee box jump over 24/20
rest 5
5 min
100 DU then
AMRAP
8 front squat 115/80
4 burped box jump over 24/20
rest 5
5 min
100 DU then
AMRAP
4 front squat 135/95
4 burped box jump over

Saturday February 3, 2018

Saturday
Adam Brown (Time)
Push press in place of bench press.
2 rds
24 deadlifts 295/205
24 box jumps 24/20
24 wall ball 20/14
24 push press 185/125
24 box jump
24 wall ball
24 cleans(squat) 145/100

Friday February 2, 2018

Friday
Metcon (Weight)
10 min EMOM
3 power cleans
Not tng.70-80% max
Metcon (Time)
21-15-9
DB snatch
burpee over DB

rest 5 min

Repeat
Put in your best score. First rd should be an all out effort. 5 min is a big recovery. Work as hard as possible to maintain pace put up in first rd.

Wednesday January 31, 2018

Wednesday
Metcon (No Measure)
8 min emom
1. 10 shoulder press
2. 2-10 strict pull-ups/ bar MU
Rest 2 min
8 min emom
1. 8 push press
2. 5-10 ctb
Rest 2 min
8 min emom
1. 5 sto
2. 1-2 rope climbs
Metcon (No Measure)
3-8 rds
12 sec Assault
2 min rest
All out efforts.

Monday January 22, 2018

01/22/2018
Front Squat (3-3-2-2-1-1)
Work up to a heavy single or 1RM.
Metcon (Time)
21-15-9:
Calories, Assault Bike
Thrusters, 75/55#

Record time to complete.

Scales:
65/45# or less

Monday January 22, 2018

Monday
Back Squat (1x3@98-100%)
Metcon (No Measure)
50 cal bike/row
50 wall ball 20/15
50 deadlifts 225/155
50 wall ball
50 cal bike/ row

Friday January 19, 2018

01/19/2018
CrossFit Games Open 17.2 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Thursday January 18, 2018

01/18/2018
1 Clean Pull + 1 Hang Clean + 1 Push Press + 1 Jerk (1-1-1-1-1)
Take 15-20 minutes to establish heavy load.
Metcon (Time)
27-21-15-9:
S2O
Bar Facing Burpees

R1: 95/65#
R2: 115/85#
R3: 135/95#
R4: 155/105#

Record time to complete.

Scales:
start at a lighter weight, but it should be one you can build on for 4 rounds!
step overs

Wednesday January 17, 2018

01/17/2018
Metcon (Time)
5 RFT:
500m row
20 Dead Lifts, 155/105#
15 Push Ups
10 Ring Dips

Record time to complete:

Scales:
135/95#
knee pushups
banded dips/ bench dips

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