Monday 2017.01.09

Jan 8, 2017

Conditioning

Complete as many rounds as possible in 7:00 of:

• 3 Power Cleans @ 70% of power clean
• 5 Handstand Push Ups

Rest 5:00

Complete as many rounds as possible in 20:00 of:

• 15 Calorie Row
• 30 Plate Overhead Reverse Lunges (45/25)
• 50m Kettlebell Farmer’s Walk
• 15 Box Jumps (24/20)

Optional Independent Work

3 Sets:

• 1 1/4 Front Squat x 3
• False Grip Chest to Ring Pull Ups x 3-5
• Dumbbell Lateral Raise x 10-15

Saturday 2016.01.07

Jan 6, 2017

0845 Weightlifting

1000 CrossFit

With a partner:

• 500m Row Relay

Then, one person working at a time, complete 3 rounds of:

• 30 Dumbbell Snatches (50/30)
• 30 Burpees
• 100m Farmer’s Carry (70/53)

Then, both partners together:

• 400m Run

Then, one person working at a time, complete 3 rounds of:

• 30 Kettlebell Swings (70/53)
• 30 Burpees
• 100m Farmer’s Carry (70/53)

Then:

• 500m Row Relay

Friday 2017.01.06

Jan 5, 2017

Strength

Every minute, on the minute, for 6:00:

Performance:

• 2 Position Power Snatch @ 75%
  • Mid-thigh, knee

Fitness:

• 2 Hang Power Snatch

Conditioning

Every minute, on the minute, for 15:00:

1. Power Snatch x 10 @ 40% of 1 rep max power snatch
2. Double Unders x 25-50
3. Handstand Push Ups x 10-15

Optional Independent Work

3 Sets:

• 6 Snatch Grip Romanian Deadlifts
• 5-10m Lateral Handstand Walk per side
• 8 Thick Bar Bicep Curls

Thursday 2017.01.05

Jan 4, 2017

Strength

1A)  Push Press

Performance:  Wendler 5-3-1

• 65% x 5
• 75% x 5
• 85% x 5+

Fitness:

• 3 x 4-6

1B)  Ring Rows

• 3 x 8

Conditioning

Complete as many rounds as possible in 12:00 of:

• 12 Push Press (95/65)
• 10 Box Jumps (24/20)
• 8 Toes to Bar

Optional Independent Work

3 Sets:

• 6 Dumbbell Press
• 3-5 Strict Muscle Ups
• 8 Sidelying Dumbbell External Rotation

Wednesday 2017.01.04

Jan 3, 2017

Strength

Back Squat

Performance:  Wendler 5-3-1

• 65% x 5
• 75% x 5
• 85% x 5+

Fitness:

• 3 x 4-6 @ 22X1

Conditioning

Every minute, on the minute, for 20:00:

1. Burpees x 8
2. Calorie Row or Bike x 12/10

After each successful round, add 1 burpee.  The calories remain at 12/10.

After each failed round, subtract 3 burpees.

Optional Independent Work

Every minute, on the minute, for 8:00:

• 2 Power Cleans @ 65-85%

3 Sets:

• 20s Max Alternating Pistols
• 8 Barbell Good Mornings
• 8-12 Calf Raises