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