Training January 13th – 19th

SUNDAY

2:30 pm ROM WOD- mobility for CrossFit

3 pm Coach’s Choice WOD

MONDAY

Complex: 2 Hang Power Snatches + 3 Overhead Squats

Find a max in the complex: 2 Hang Power Snatches + 3 Overhead Squats

-then-

“Double Date”

AMRAP 15:
15 Hang Power Snatches @ 95/65#
15 Overhead Squats @ 95/65#
15 Pushups
150m Hill Run

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Thunderdome #3

Max Effort: Box Squat
Dynamic Effort: 2-Board Bench Press
Homework: Hip Extensions

TUESDAY

Back Squat Cycle Week 2 of 6

E2MOM for 8 Rounds
5 Back Squats

*Start with any one pair of plates on the bar.
*Build to a 5RM.
*If you hit your max before the 8th round, back off 10-20# and keep performing lifts at that load for all remaining rounds.
*Scored by heaviest successful set.

Accessory Work:
Bulgarian Split Squats
3 Sets x 8 Reps (each leg)

*Load with Dumbbells.
*Use same load for all sets. Increase load each week.

WEDNESDAY

“Fight Gone Bad”

3 Rounds:
1 Minute Wallballs
1 Minute Sumo Deadlift High Pulls @ 75/55#
1 Minute Box Jumps @ 20″/20″
1 Minute Push Press @ 75/55#
1 Minute Calorie Row
1 Minute Rest

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Thunerdome #4

Max Effort: Z Press
Dynamic Effort: Sumo Deadlift
Homework: Kroc Rows

THURSDAY

Every 100 seconds for 8 Rounds
Bench Press
8-5-5-3-3-1-1-1

*Move from sets of 8 to sets of 5 to sets of 3 to heavy singles as the rounds progress.
*Increase load each round.
*Start with any one set of bumpers on the bar.

-then-

“Bulletproof Shoulders”

4 Rounds for Quality, not Time or Load:

10 Strict Toes to Bar
10 Dumbbell Bench Press @ Moderate (all 10 reps unbroken each round)
10 Strict Pullups

*No more than 5 minutes allowed per round. If your first round takes more than 4 minutes, reduce load, reduce reps, or scale movements.
Rx+: Use the stall bar setup for Strict Toes to Bar and add weight to Strict Pullups

FRIDAY

“DT”

5 Rounds:
12 Deadlifts @ 155/105 #
9 Hang Power Cleans @ 155/105#
6 Push Jerks @ 155/105#

SATURDAY

“Parks and Wrecked”

Teams of 2:
AMRAP 25
200m Sandbag Run @ M/F*
10 Cleans^
2 Partner Tire Flips

*Only one partner carries the sandbag each round. Both partners run the 200m every round.
^Cleans get heavier each round. Partition the Cleans between partners as desired.

Clean Loads:
95/65#
115/75#
135/85#
155/105#
165/115#
185/125#
205/135#
225/155#
245/165#