May 4, 2016

Warm up:
400m
8 Split Jerk PVC- Bar
8 Push ups
8 Hip ext on GHD
x2

5-7 mins working on HS/ HS walk

Strength: Split Jerk
3@70%, 3@75%, 2@80%, 2@85%, 2 singles @90%

WOD:
20 Cal Row
10 Ring Dips
5 Burpees
rest 90sec
x6

Cool Down:
2 min max sit ups

May 3, 2016

Warm up:
Dynamax Warm up
Ladder Drills

8 Wall Sqts
4/4 DB Snatch
8 Ring Rows
x2

Endurance:
800m
x2
Rest 3 min betw

WOD:
30 Alt KB Snatches 35/26
45 Wall Balls 20/14
60 Walking Lunges
75 Sit ups
100 DU’s

May 2, 2016

Warm up:
3 min Row/Airdyne
8 Front Goblet Squats
8 Press w/DB
:30 sec Super Man / Hollow Rock hold
x2

10 min EOMOM
E: 2 Squat Clean @75%
O: 5 HSPU (if possible 6” def)

WOD:
7 Box Jump overs 24/20
5 Strict Pull ups
3 Clean & Jerks @70%
x5

Cool Down:
11 GHD sit ups
x3 NFT

April 26, 2016

Warm up:
2 min Row
8 Wall Squats
8 Ring Rows
8 Press DB light
x2

Strength: Front Squat
5@70%, 3@75%, 3@80%, 2@85%, 2@85, 2 singles @90%

“Jackie”
1000M row
50 Thruster 45/35
30 Pull ups

April 25, 2016

Warm up:
400m
8 Air Squats
8 Push ups
8 Hng Muscle Clean
x2

Strength: Hang Power Clean
2@70%, 2@75%, 2@80%, 4 singles @85%

10 min working on HS/HS walk

3 min Clock:
400m
Remaining time, Max T2B
Rest 2 min
X3

Cool Down:
Push up, Row R, Push Row L (DB weight of choice)
x15

April 21, 2016

Warm up:
400m
8 Power Jerk PVC-Bar
8 Clean w/Dynamax ball
8 Strict Chin ups
x2

Strength: Power Jerk
3@70%
2@75%
2@80%
1@85%
3 singles @85%+

WOD:
1 sled push Down /Back
5 Hang Sqt clean 135/95
5 Burpees
5x
Rest 1 minute between rounds

Cool Down:
7/7 DB row
3x

April 20, 2016

Warm up:
2 min jump rope
1 min rotate betw hollow rock or super man
8 Wall Squats
8 Push ups
8 Hip ext on GHD
x2

Strength: Back Squat
5@ 70%,3@ 75%,2@ 80%, 2@ 80%,2@ 85%,2@ 85%

5-10min working on MU’s and transition/ HS Walk

WOD:
30 Walking Lunges
12 Ring Rows
12 Push ups
6 T2B
x4

April 19, 2016

Warm up:
Dynamic Warm up
Ladder Drill
8 Jumping Squats
8 Ring Dips
8 Power snatch PVC-Bar
x2

Endurance:
1 min Airdyne for Cal
2 min rest
1 min Row for Cal
2 min rest
x3

15 min AMRAP:
5 C2B Pull Ups
10 Box Jumps 24”/20”
5 Power Snatch 95/65

April 14, 2016

Warm up:
400m
8 Wall Sqts
8 Press w/DB’s
8 Good mornings bar-light weight
x2

CrossFit Total #1
Back Squat
1-1-1
Press
1-1-1
Deadlift
1-1-1

April 13, 2016

Warm up:
2 min strapless row
8 OHS PVC-Bar
8 Muscle Snatch PVC-Bar
8 Snatch pull unders PVC-bar
x2

Strength:
Snatch Balance:
3-3-3 light – medium weight
Hang Snatch:
8 reps @70%-90%

Wod:
30 Cal row
15 T2B
5 Thrusters 115/75
rest 2 min
x4