Friday 4/1/16

6:00am, 7:00am, 5:30pm

strength:

deloading thrusters at 70 and 50%

WOD:

1 power clean

1 push press

2 push or split jerks

(sequence to be performed as rapidly as possible without breaking form)

1 candlestick jumping jacks**

**increase by 1 each round

12:00 AMRAP

 

Wednesday 3/30/16

5:00am, 6:00am, 7:15am level 1, 6:00pm

strength:

deloading power clean @ 70, 60, and 50% of 1rm

Partner WOD:

10:00 running clock

1:00 shoulder to overhead (partner A)

4:00 bottom to bottom squats (A&B working together

4:00 Russian kettlebell swings

1:00 shoulder to overhead (partner B)

*during s2o, alternate partner holds bar in front rack position

Monday 3/28/16

6:00am, 6:00pm

strength:

deloading shoulder press

2 @70% of 1 rep max for 3:00

3 @ 60% for 3:00

5 @ 50% for 2:00

max rep set @ 50% for :30

WOD:

6 Romanian Deadlifts (135/95)

12 butterfly sit-ups

18 double unders

6 rounds

Sunday 3/27/16

Happy Easter!

8:30am

Strength:

deloading OHS; 2 reps at 70% 1rm for 4:00

deloading BS; 3 reps at 70%1rm for 4:00

WOD:

5:00 to develop heavy squat clean

2 squat cleans @ above weight

20 down the middle crunches

10 rounds

Saturday 3/26/16

8:00am, 9:00am level 1

warm up:

4 groups- rower rows 300m while the second does cobra to down dogs, and third person does scorpions. Rotate for 8:00

WOD:

400m row

20 sdhp

20 ring push-ups

20 over the shoulder toss

20:00 AMRAP

teams of 3

Wednesday 3/23/16

5:00am, 6:00am, 6:00pm, mock competition following 6pm class

Strength:

Power Clean 1-1-1-1

WOD:

18:00 partner WOD:

0:00- 4:00 for partner A to develop 1rm DL while partner B performs weighted sit-ups

4:00-8:00 for Partner B to develop 1rm DL while partner A performs weighted sit-ups

8:00-10:00- max rep wall ball shots (A&B)

10:00-12:00 max rep box jumps/step ups (A&B)

12:00-14:00 knees to chest (A&B)

14:00-15:00 set bar up for 155/105 DL

15:00-18:00 alternating burpees, every 10 reps, perform 1 DL

score= total reps

For 6:00pm class: immediately following wod, 3 teams competing in a CrossFit comp next month with perform an 18:00 partner AMRAP of similar style. Each team has a judge.