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WODs for the Week of 3/27/17 to 4/2/17

 

Monday, March 27th

 

Strength/Skill:

 

EMOTM for 8 Minutes of:

 

Snatch x 1

 

Metcon:

 

AMRAP in 20 minutes of:

 

200 Meter Run

 

2 snatches @ 50% add every round-if you fail go back to weight 2 rounds prior and then complete max rounds in remaining time

 

This the strength benchmark for the next benchmark.  he goal is to make small increases the whole time.  Start light enough so that you can go up.  In the EMOTM, warmup to at least 80% of your 1rm

 

Tuesday, March 28th

 

Strength/Skill:

 

Back Sqauts 3x8 @ 75%

 

Superset 7-10 Strict Pull Ups

 

Metcon:

 

Teams of 2 Complete:

 

AMRAP in 15 Minutes of:

 

10 Man Makers (45/25)

 

20 Ring Push Ups

 

30 Calorie Row/BIke

 

40 Jumping Lunges

 

50 Doubleunders

 

Don't go overboard on the back squats. Stick to the % The pullups are necessary to adequately strengthen the shoulder and upper back, and you're resting anyway! The metcon is meant to simulate an interval wod of approx 1:1 work/rest ratio. This has awesome carryover to aerobic capacity.

 

Wednesday, March 29th

 

Strength/Skill:

 

Kettlebell Turkish Get Up Sit Ups

 

Then Active split with KB

 

Snatch balance with bar or pvc then skill work for wod

 

Metcon:

 

"Fight Gone Bad"

 

3 Rounds of 1 Minute Max Reps:

 

Wall Balls (20/14), 10 ft target

 

Sumo deadlift high-pull, 75 pounds

 

Box Jump, 24/20

 

Push Press (75/55)

 

Row (Calories)

 

Rest

 

This is a bench mark for our next cycle.  go hard!

 

Thursday, March 30th

 

Strength/Skill:

 

4 Set of:

 

3 Snatch Push Press + 2 Overhead Squats

 

Superset 15 V-Ups

 

Metcon:

 

5 Rounds of:

 

3 minutes on 1 minute off

 

6 Toes to Bar

 

9 Burpees

 

12 Russian Kettlebell Swings (70/53)

 

6 PM - Barbell Class in addition to the CrossFit Class

 

The strength portion is meant to work on overhead stability.  Its not sexy but huge in injury prevention  The wod is meant to be like an 800m repeats.  We want lots of rds!

 

Friday, March 31st

 

Strength/Skill:

 

EMOTM for 8 Minutes of:

 

Power Cleans x 2 + Clean x 1

 

Metcon:

 

1k Row

 

- then

 

3 Rounds of:

 

10 Power Cleans (135/95)

 

16 Overhead Lunges w/ plate (45/25)

 

- then

 

1.2 Bike

 

The EMOTM is just there to prime the movement.  Work on keeping solid back position cycling reps.  We want a weight you can do 10x in a row on the WOD.  The row taxes the aerobic system, the other adds an anaerobic spike, then we empty the tank on the bike:)  Goal is sub 13min

 

Saturday, April 1st

 

0800 and 1030 - CrossFit Class

 

0900 - Barbell Proficiency Class

 

Sunday, April 2nd

 

0900 - Community Class

 

1000 - Monster Mash/Open Gym
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