Training January 22nd-28th

SUNDAY

Sunday Fun Day!

3 pm surprise WOD

MONDAY

Back Squat

3 sets x 5 reps @ add +10/+5 lb to last week

-then-

Glute Ham Raises

3 sets x 8 reps

*Hold a 5-25#  plate against your chest if you can.

TUESDAY

Sign up for the 2017 CrossFit Open!

CrossFit Open WOD 15.1

AMRAP 9

15 Toes to Bar

10 Deadlift @ 115/75#

5 Power Snatches @ 115/75#

-then-

15.1A

6 minutes to find a 1RM Clean and Jerk

WEDNESDAY

Shoulder Press

3 sets x 5 reps @ add +5/+3 lb to last week

-then-

For time:

30 Push Press @ 135/95#

50 Box Jumps @ 24”/20”

THURSDAY

Skill work on Turkish Getups and Butterfly Kipping Pullups

-then-

EMOM20

Odd: 1 Turkish Getup @ heavy

Even: 1-10 Butterfly Kipping Pullups

*Alternate arms for Turkish Getup. In total you will perform 5 right arm getups and 5 left arm getups. Pick a number of pullups that is doable for all rounds and stick with it.

FRIDAY

Find a 3RM Power Clean

-then-

Michael

3 RFT

800m Run

50 Hip Extensions

50 Situps

SATURDAY

For max reps:

1 min Squats

1 min Push-ups

1 min Box Jumps @ 20”/20”

1 min Pull-ups

1 min Inverted burpees

1 min Wall-ball shots @ 20#/20#

1 min Burpees

1 min Double-unders

Scored by total rep

Video of Coach Glassman briefing this workout.

Compare to Jan. 26th 2016