WODs December 8th – 14th

 SD1 125

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

SKILL:

10 minute instruction and practice on the power clean and jerk

8 minute instruction and practice on rope climbs

CONDITIONING:

2011 CrossFit Games Event 3:

5 rope climbs
5 power clean and jerks (145/105)
4 rope climbs
4 power clean and jerks (165/115)
3 rope climbs
3 power clean and jerks (185/125)
2 rope climbs
2 power clean and jerks (205/145)
1 rope climb
1 power clean and jerk (225/155)

TUESDAY

WOD:

STRENGTH:

15 minutes to find an 8 rep max front squat

-then-

5 minute EMOM
3 front squats at 8 rep max load

-then-

4 rounds NOT for time:
5 glute ham raises
8 GHD situps

WEDNESDAY

WOD:

CONDITIONING:

2012 CrossFit Games Masters Chipper:

10 deadlifts (275/195#)
20 pullups
30 box jumps (24/20″)
40 kettlebell swings (53/35 #)
50 double unders
40 kettlebell swings (53/35 #)
30 box jumps (24/20″)
20 pullups
10 deadlifts (275/195#)

THURSDAY

WOD:

STRENGTH:

 CrossFit Total II:
15 minutes to find a 1 rep max clean (squat)
15 minutes to find a 1 rep max bench press
15 minutes to find a 1 rep max overhead squat

FRIDAY

WOD:

SKILL DAY:

24 minute EMOM:

1st minute) 20 double unders
2nd minute) 8 toes to bar
3rd minute) 8 kettlebell snatch (4R/4L)

…repeat for 24 minutes

SATURDAY

WOD:

STRENGTH:

15 minutes to find a 2 rep max hang snatch

CONDITIONING:

4 x 800 m run
*rest 4 minutes between sets

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