WODs for the week of 12/17

Monday:

Skill Work - Tempo Back Squats

WOD

21 - 15 - 9

  • Squat Clean 75/55

  • Box Jump Overs (24/20)

  • Start each round with 400m Run

Tuesday

Skill - Find 1RM Push Press

WOD

12 Minute AMRAP

  • 4 Strict HSPU (Scaling is NOT kipping but altering to a scale that allows strict)

  • 6 Strict Pull Ups (Again NO kipping even with scale)

  • 12 Alternating pistols

Wednesday

Total 12 Minute EMOM

Start with 5 Minute EMOM

1- High Hang Clean @ 60%-65% of 1RM Clean

Right into 4 Minute EMOM

1- Hang Clean @ 70%-80% of 1RM Clean

Right into 3 Minute EMOM

1- Full Clean @ 85%+ of 1RM Clean

WOD

4 RFT

10 Thrusters 115/75

15 T2B

20 Bar Facing Burpees

Thursday

Skill

Bench Press 5x5

WOD

18 Minute AMRAP

  • 600m Run

  • 10 Explosive Push Ups (Mod is from knees)

  • 15 Med Ball Sit Ups 20/14

  • 20 KB SDHP (70/55)

Friday

WOD

30 Minute Fight Gone Bad Style.

Minute 1: Max Effort Calorie Row

Minute 2: Max Lunges w/ Plate OH 45/25

Minute 3: Max Box Jumps (24/20)

Minute 4: Max Power Snatch (75/55)

Minute 5: Max Renegade Rows (50/35 - Push-up, Row Left, Push-up, Row Right)

Minute 6: Rest

Saturday

WOD

CrossFit Total:

15 Minute cap for 1RM Back Squat

15 Minute cap for 1RM Strict Press

15 Minute cap for 1RM Deadlift

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