WODS Week of 12-26
Monday: Focus: 20rep Back Squat + 5lb’s (25-30min)
**After each successful completion of 20 reps the athletes will add 5lb’s the next cycle
**If the athlete does not complete all 20 reps the will use the same weight next cycle WOD: 12min AMRAP
10 Pull-ups (L2-Banded pull-ups L1-Ring Rows)
20 SDLHP 95/65 (L2-75/55 L1-55/35 with KB)
10 Box Jumps 24/20 (L2/L1-Step Ups) Score: Weight / Rounds + Reps Tuesday: Focus: 1 Power Snatch + 1 Hang Snatch + 2 OHS
WODS Week 12-19
Monday: Focus: Cleans1 x 3 @ 60%(30-35min) 2 x 2 @ 70% 2 x 2 @ 80% 2 x 1 @ 90% 4 x 1 @ 95+ % WOD: CrossFit Open 13.4 – 7min AMRAP 3-6-9-12-15-18-21… Clean and Jerks 135/95 (L2-115/75 L1-95/65) TTB (L2-KAHAP L1-V-ups) Score:Weight / Reps Tuesday: Focus: 20rep Back Squat + 5lb’s(25-30min) **After each successful completion of 20 reps the athletes will add 5lb’s the next cycle **If the athlete does not complete all 20 reps the
12/12
Monday: Focus: Snatch 1 x 3 @ 60% (30-35min)
2 x 2 @ 70%
2 x 2 @ 80%
2 x 1 @ 90%
4 x 1 @ 95+ % WOD: Open Workout 14.1 – 10min AMRAP
30 Double Unders (L2&L1-60 singles)
15 Snatches 75/55 (L2&L1-65/45) Score: Weight / Rounds + Reps Tuesday: Focus: 20rep Back Squat + 5lb’s (25-30min)
**After each successful completion of 20 reps the athletes will add 5lb’s the next cycle
**If the athlete does not complete all 20 reps the will use the same weight next cycl
WODS week 12/5
Monday: Focus: 20rep Back Squat (25-30min)
**Athletes will start at 65% of their 1 Rep Max Back Squat
**After each successful completion of 20 reps the athletes will add 5lb’s the next cycle
**If the athlete does not complete all 20 reps the will use the same weight next cycle WOD: 14min AMRAP
400m Run
20 HSPU’s (L2-2 Abmats L1-HR Pushups)
10 T2B (L2-KAHAP L1-V-ups) Score: Weight / Rounds + Reps Tuesday: Focus: 7 x 3 Push Press 75-85% WOD: Open Workout 1
