WODS Week 12-19

Monday:​

Focus:​ Cleans​1 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 will use the same weight next cycle

​​WOD:​ 4 Rounds for time (12min Cap)

​​​20 Wallballs 20/14

​​​20 Burpees

​​Score:​Weight / Time

Wednesday:​

Focus:​ 5 x 4 Power Snatch

​​​**5 working sets to find heaviest complex

​​​**All 4 reps must be unbroken / Touch-n-Go

​​WOD:​ 9-7-5

​​​Snatches 135/95 (L2-95/65 L1-75/55)

​​​C2B Pull-ups (L2-Pull-ups L1-Banded Pull-ups)

​​​200m Run

​​Score:​Weight / Time

Thursday:​

Focus:​ Bench​2 x 8 @ 60%

​​​​2 x 8 @ 70%

​​​​1 x 6 @ 80%

​​​​1 x 4 @ 90%

​​WOD:​ 4min AMRAP

​​​4 Push Press 135/95 (L2-115/75 L1-95/65)

​​​8 Push-ups

​​​12 Abmat Sit-ups

​​​**1min of Rest**

​​​3min AMRAP

​​​3 HSPU (L2&1- Box HSPU)

​​​6 Dips (L2-Banded L1-Box)

​​​9 Deficit Push-up 45/25 (L2&1-Push-ups)

​​​**1min of Rest**

​​​2min AMRAP

​​​2 OHS 135/95 (L2-115/75 L1-95/65)

​​​4 Plyo Push-ups (L2&1- Pushups)

​​​6 V-ups

​​​**1min of Rest**

​​​1 min Plank hold - For every second left when you break is your burpee penalty

​​Score:​Rounds and Reps for each AMRAP

Friday:​​ 

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:​ Teams of Two:

​​​200m Farmers Walk 55/35 (RX+ - 70 L2&1-35/20)

​​​20 Deadlifts 225/155 (L2-185/135 L1-135/95)

​​​20 MedBall Slams Over the Barbell

​​​200m Run

​​​50 KB Swing 55/35 (RX+ - 70 L2&1-35/20)

​​​200m Run

​​​20 Deadlifts 225/155 (L2-185/135 L1-135/95)

​​​20 MedBall Slams Over the Barbell

​​​200m Farmers Walk 55/35 (RX+ - 70 L2&1-35/20)

​​​***For the Medball slams over the barbell have the athletes pick up the ball and as they are coming to full extension they will jump over the barbell leaving with two feet and landing with two feet then slam the ball and repeat.

​​Score:​Weight / Time

Saturday: ​

Christmas WOD – Dress in your green and red and wear those Santa hats