Week Of August 20, 2018

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Monday

Warm Up / Mobility: 5 rounds: 1 power snatch + 2 OH squats + 3 snatch balance (start w. empty bar then add weight each round)

Strength:  Snatch (full)

    5 x 1 @ 90%

WOD

For Time:

    7 Squat Snatch (135m / 95w)

    11 Muscle Ups

    100 DUs (2x singles)

    11 Muscle Ups

    7 Squat Snatch

    *Mod for 11 MU is 22 ring dips

Rx+ 185/125

    *16 min time cap

Extra Credit

3 x 12 single leg KB deadlifts

 


Tuesday

Warm Up / Mobility:  Banded Shoulder Mobility as a group

Strength:  Jerk 

    3 x 1 @ 80%

    3 x 1 @ 85%

    3 x 1 @ 90%

    After last set at 90% continue to work to a heavy single for the day

WOD

AMRAP 16 min with a Partner, alternate movements

    15/12 Cal Row

    10 Push Ups

    15/12 Cal Bike

Extra Credit

3 Sets for max unbroken t2b, rest 1min b/t attempts

 


HIITuesday (6:30pm)

Triple Jump

WOD

10 Rounds

In 2:00 complete:

10 Dmbl Snatch (50/35)

10 Dmbl Goblet Squats (50/35)

- With Remaining Time AMRAP

*Odd Burpee Box Jump Overs

*Even: Cal Bike

***Rest 1min b/t rounds

*Record total BJO and Cals


Wednesday

Warm Up / Mobility:  3 Rounds

Even- 12 Walking Lunges + 8 Jumping Air Squats

Odd- 12 KBS + 8 KBHP

Strength:  Front Squat 

    5 x 3 @ 85%

    *After last set of 3 perform 2 x 1 at 85%+

WOD

18-15-12-9-6-3 Reps for Time

    Back Squats (95m / 65w) (no racks)

    Pull Ups

    Lateral Burpees Over Bar

*Rx+ 135/95, C2B Pullups

    *25 min time cap

Extra Credit

Foam Roll / Lax Ball

 


HIIThursday (6:30pm)

Bring Sally Up Passing Medball

WOD

5 Rounds

In 2 Min:

10 Burpees

200m Sprint

Max Wallballs with remaining time

*Rest 3 min b/t Rounds

 


Friday

Warm Up / Mobility:  2 min x band walk, 2 min row (@ 80%), 2 min HSPU (not max effort)

Strength:  Hang Power Clean or Clean Grip Deadlift 

   Hang Power Clean: 5-4-3-2-1

    or

   Clean Grip Deadlift: 5-4-3-2-1

    *increase weight each set, record

WOD

"DT"

   5 Rounds:

    12 Deadlift

    9 Hang Power Cleans

    6 Shoulder 2 OH

    (155m / 105w)

 

Extra Credit

30 sec on 30 off  for 5 min: Leg Lift Holds

 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up

With a 40 min. running clock complete:

6 rounds: (rotate rounds with partner)

400m Run

20 Wall Balls

40 Double Unders

10 Pull Ups or 5 MU (extra challenge)

With remaining time:

AMRAP (one person works at a time, split reps however)

40 T2B

40 Cal Row

40 Push Ups

40 Front Squats (95m / 65w)

Extra Credit

Enjoy the Weekend

CrossFit Heights