Category

Hey guys, hopefully you guys made it through New Year’s Eve relativity well. I have a couple updates coming towards the Crossfit program, but for now. January 8th – January 10th, I will be attending a seminar and have asked the other coaches to fill in while I am gone.   F

                  WOD 21‐15‐9 Squat Clean Thruster  (Clusters) (95/63) Burpee

              Strength 5×3 Push Press (Heavy but manageable) After each set of PP hanging L-sits ( Max Time) Work 10 KB Thrusters 24/ 44#  (Advanced Athletes 44#/53#) 60’ Bear Crawl 10 Rounds for time  

                    Strength: Power Cleans 5×3  (Heavy but Manageable) After each set of Power Cleans M.E Pull-ups stopping 1-2 before failure. Work: 3 Rounds for Time 25 Back Squat 155/105# 20 Russian Swings 25/16kg 15 Push-ups / Adva

                  Strength  Shoulder Press 3×5 ( Work up to heaviest 5 ) followed by 5 x 1:00 Plank Hold Work  AMRAP 20 200m Run 80′ Overhead Plate Lunge 45/25# 15 Overhead Squats w/ Plate 15 Pull-Ups

                Strength:   Hang Snatch  12 minutes to a max for day Work 800 m run 150 reps of wall ball at 14 / 20 lb 800 m run

            Gymnastics: 3 x 20 Hollow Hold Strength: 20 Rep Back Squat   60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) *next week add 5 pounds and repeat Work: “Nicole” 20min AMRAP: 400m Run Max Rep Pull-Ups *Note the pull ups compl

              Strength: Clean and Jerk: 12 minutes to a max for the day Work: 3 Minute Intervals: Min-0: 400m Run Min-3: 400m Run Min-6: 400m Run Min-9: WOD-A: 21-15-9 Hang-Power-Clean 30-20-10  Wall-Ball 50-50-50 Double-Under M=135/20 W=95/14 Access

                      Strength: Front-Squat, 5×3 ( Heavy 90% or Greater) Pull-Ups, 5-5-5-5-5 20 Rep Back Squat  ( make-up) 60 % of 1RM Back Squat Rest 5- 8 Mins ( you’re gonna need it ) next week add 5 pounds and repeat

                  Strength: Split-Jerk, 3-3-3-3-3 WOD: 3 Rounds for Time 400m Run 15 Push Jerks 135/95# (If you break on the push jerks, run 200m) Accessory: 4x 10 Set-ups Kettlebell