January 2017

Strength Deadlift 5-5-5-3-3-3 Build to a heavy set of 3 (9 RPE) Conditioning Reps of 30-20-10: Kb Swings (70#/44#) Toes-2-Bar Box Jumps (24″/20″) Burpees Wall Balls (20#/14#)

Endurance Row 6 x 1:00 for max calories/rest 1:40 between sets Conditioning 5 Sets: 50 Double Unders 15 Handstand Push-ups 10 Front Squats (155#/103#) Rest 1:00 between rounds.

Strength 6 x 3 Power Clean + 1 Jerk Reset each power clean.  Build to something that is heavy. Conditioning 5 rounds: 5 Curtis P’s (135#/93#) 10 C2B Pull-ups

Partner WOD Task “Fight Gone Bad” With a partner, with only one person working at a time, complete the following for time: 100 Wall Balls (20#/14#) 100 Power Cleans (95#/63#) 100 Box Jumps (24″/20″) 100 Push Press (95#/63#) 100 Calorie Row

Olympic 5 x 2 Snatch – Build to heavy double Conditioning Crossfit Games Open 11.4 10 minute AMRAP: 60 Bar Facing Burpees 30 Overhead Squats (120#/88#) 10 Muscle-ups Cash-Out 50 Pistols or 100yd Walking Lunge

Strength Front Squat – A. Every 2 minute for five sets: 5 reps @ 50% 5 reps @ 60% 3 reps @ 70% 2 reps @ 80% 2 reps @ 85% B. 2 x 8-10 @ 75% Conditioning 3 rounds for time: 9 Deadlifts (275#/183#, scale to 65-70% 1RM) 15 Toes-2-Bar 21 Box Jumps (24″/20″)

Endurance Row – 6 x 1:00 Max Calories/2:00 Rest Conditioning 12 minute AMRAP: 3-6-9-12-15, etc. Handstand Push-ups 30 Double Unders *Sub Double Kb Push Press for HSPU’s/30 Plate Hops for Double Unders  

Olympic 5 x 2.2.2 Power Clean – every 3 minutes Perform 2 touch and go power cleans, rest 5-10 seconds, repeat for three sets. Do this every three minutes for five total sets. Conditioning 21-15-9 for time: Wall Balls (30/20) C2B Pull-ups Hang Cleans (135/93)

Partner WOD With a partner, complete the following for time: 5k Row 150 Burpees + 150 Kb Swings (60#/44#) Both partners are working at the same time. One is rowing, while the other is performing either Burpees or Kb Swings.  If the 5k row is completed before the Burpees and Kb Swings are completed, then …

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