Week of July 23, 2018

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Monday

Warm Up / Mobility:  3 Rounds

20 Second HS hold + 15 KBS + 10 Sit Ups

Strength:  Clean And Jerk

1x2 @ 70%          1x2 @ 85%

1x2 @ 75%          1x2 @ 90%

1x2 @ 80%          1x1 @ 95+%

   * Record weight of last successful Clean and Jerk

   * If you feel good go for a PR      

WOD

21 - 15 - 9

Clean and Jerk(135/95)

Toes 2 Bar

* Record Time, 15 min time cap

*Rx+ 185/120

Extra Credit

3 Rounds 

15 Hollow Rocks

15 Flutter Kicks

Rest 30 Seconds between each

 

Tuesday

Warm Up / Mobility:  Trainer led with empty bar:  3 Rounds with 60 seconds rest between each round

Snatch grip Dead lift x2,  high pull x2, Power Snatch x2, Hang Power Snatch x2, OHS x2  (focus on position, technique and speed)

Strength:  Snatch Complex EMOTM for 10 minutes (65-75% max hang snatch)

Hang Snatch + High Hang snatch + OHS

* First snatch will start at just above the knee, second Snatch will start just below the hip crease.

Record weight used

WOD

Teams of 2

For Time:
18-15-12-9-6-3
Burpee Over the Rower
Calorie Row

*One partner completes 18’s then second partner completes
18’s and so on until each partner completes 3 and 3.

*Record Time, 22 min time cap

Extra Credit

3x15 Partner med ball Sit Ups

Wednesday

Warm Up / Mobility:  3 Rounds

Min 1 - 12 Lunges + 5 Pushups

Min 2- 15 second hang from rig + 5 Wallballs

Strength:  Paused Front Squats  5 x 2

   * Work up to a heavy set of 2, then drop to 85% for 2 additional sets

   * Hold for a 3 sec pause at the bottom before exploding up.

    * Focus on driving up out of the bottom

    * Record heaviest set

WOD

Complete as many reps as possible in 8 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups

 * Continue to climb the ladder by adding 3 reps until the 8 mins has expired

 * Record total reps

  *Rx+ C2b pull ups and Thrusters at 115

Extra Credit

1,000m recovery row

Friday

Warm Up / Mobility:  2 Rounds

20 Jumping Jacks + 15 Air Squats + 10 Burpee

Strength:  Bench Press     15-10-5-3-2-1

    * Each Set is for max weight at that rep scheme.

    * Record total weight of all 6 sets

    * If you fail a set you can lighten weight and try again

WOD

For Time:

100 Double Unders

-------------------------

     3 Rounds

7 Push Press(135/85)

14 Ring Dips

21 Box Jumps(24/20)

 -----------------------

100 Double Unders

* Must pick a weight you can PP, no PJ's allowed today

*Rx+ 165/105

*18 min time cap

Extra Credit

3x10 Strict Pull Ups

3x10 Barbell Rows

CrossFit Heights